7x3

Nousu, jätä varoja

Front squat 5x60%,5x65%, 2x5x70%

Back squat 6x65%,6x75%,2x6x80%

4 rounds for guality:

Ab crunch
Reverse crunch
Sit-up
Leg raise
Bicycle

Reps 10-15, keep it unbroken.
Rest 1 minute btw rounds.

Emom 10, pyramidi kakkosia

1) 45-50%
2) 50-52%
3) 52-55%
4) 60-65%
5) 70-75%
6) 70-75%
7, 8,9.. Palaa alkuun kohti 1 minuutin kuormaa

Rest day - what did you do?

3x

8+8 Eturäkkiaskelkyykky (keskiraskas)
8+8 Yhden käden rengassoutu

In pairs, complete following in YGIG style for time:

49 wall walks
49 rope climbs
49 front squats 80/55 kg

Split reps and switch between movements as needed. Both athletes working on same movement. Barbell starts from floor. TC: 30mins

EMOM x32

1) 6-16cal row
2 ) 10-20 kbs
3) 6-16cal bike
4) 10-20 sit up/v up

( target work time 30-45s)

4x 5min amrap

A) row 10/7cal + 10 up&down
B) 8 Db snatch + 8 DB box step over

(A+B+A+B) Rest 2min between sets