Back Squat at tempo 3010; 4 x 6-8 reps with 90 sec rest between. Have your work sets around 75% of your 1RM.

Aim for at least 6 reps every set. If you get less than 6, you messed up.

3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top.

Köysikiipeily: jalkalukko, käsillä
Dippi punnerrus: teline, renkaat, kippaus
L-sit: progressiot
Käsilläseisonta: seinällä, yhdellä kädellä, kävely sivuttain seinällä
Päälläseisonta+ nousu suorille käsille

6 min alkavalla minuutilla

1. 3 Dippi punnerrusta
2. 30 sec käsilläseisonta/päälläseisonta

3 rounds for quality:

20 Reverse hypers
20 Bicycle abs (both legs = 1 rep)

A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

AMRAP (As Many Reps As Possible) of
Tabata Double Unders
Rest 1′
Tabata Air Squat
Rest 1′
Tabata Pull Ups
Rest 1′
Tabata Push Ups
Rest 1′
Tabata Ab Mat Sit Ups

3 min max reps thruster (30/20)
3 min max reps pullups
2 min
2 min
1 min
1 min
Record total nbr of reps

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Chest-to-Bar Pull-Ups

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Power clean x 2 + Push Press x 2

B.
3 rounds, in teams of two

As many power cleans as possible in 3 min, 1 min rest between rounds

Choose weight that is challenging for partners to move without rest through 3 to 5 reps.

C.
Four rounds:

10-20 GHD
10-20 Cal skierg

EMOM for 6min.

Minute 1. 8-10 Supine Ring Rows @ 2111
Minute 2. 45s. Prone Plank hold

Complete as many rounds as possible in 10 minutes of:

• 10 box jumps, 30-inch box
• 20 GHD sit-ups