Front Squat 1 RM
Build up in 10 sets
- go for a new PR if it feels good

Deadlift 3 RM
- touch n go reps
- 2 min rest btw sets
- build up in 10 sets
- go heavier than last week

20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left

*Rest as needed between rounds + movements

Rx: 24/16kg

Goal : 3+ rounds

Heavy Day
Back squat
10-8-6-4-2-2- 2

RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

8RFT :

Row 250/220m
15 Bench Press @ 70% BW
10 Overhead Squat w/ Plate 20/15kg

IGYG

TC 40

HandStand Walk Practice

Vauhtipunnerrus 5x5

Penkki käsipainoilla 3x5-8

Dippi 3 x amrap
-jos menee yli 20toistoa, käytä lisäpainoa
-ideaali toistomäärä 12-20
-täysi liikerata!!! Kyynärkulma vähintään 90astetta

Takaolkapääsoutu 5x20

Penkki 3x6x60%
-stopeilla

For time:
150/135cal Row
150 Push-ups

150/135cal SkiErg
150 KBS 24/16kg (eye level)

150/135cal Assault Bike
150 WB 9/6kg

150m Skillmill Sledge Push 10/9
150 Abmat Sit-ups

AMRAP 48
20 Wall Balls
20 Toes-to-bar
20 DB Snatches
20 Handstand Pushups
20 Burpees

Pause and Run 400m or 30/25 Cal at minute 0, 8, 16, 24, 32 and 40. Then continue the AMRAP.

Find your pace, it's gonna be nasty!