Floor Press
6-4-2 | 4-3-2
Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Week 3 of 5
RPE 9

For time with a partner: (You Go , I Go)
40 Thrusters @50/35kg
40 Toes to Bar
1200 m Run or 1500 m Row (run - relay style 6x200m)
40 T2B
40 Thrusters @50/35kg
1200 m Run or 1500 m Row
Timecap: 22:00

12 ROUNDS FOR TIME
5 Front Squats (70/47kg)
3 Ring/Bar Muscle-Ups
Timecap: 15 mins

SCALED
12 ROUNDS FOR TIME
5 Front Squats (Moderate)
6 Kipping Pull-Ups / Jumping Pull up/ Ring Rows
RPE 9

Timecap: 15 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-

EMOM x 8-12
1) bike
2) 4-8 barbell row + 4-8 press + 4-8 barbell bicep curl
3) bike
4) 4-8 up& down + remaining time shuttle run

Deadlift 4x3 @82,5-87,5%

4-5 Rounds with light weight: (10-15min)

2 Muscle snatch +
2 "No feet" high hang squat snatch +
1-2 Snatch balance

Huom! Kevyt ja tekniset painot. "No feet" tempauksessa jalat eivät saa irrota maasta. Päkiälle nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.

AMRAP 2 x 3 Rounds ( Rest 1:00 Between rounds )

7 Power Cleans 60/42,5kg
5 Jerks 60/42,5kg
3 Front Squats 60/42,5kg

3 sets of 2 reps of Power Clean and Jerk at 60% of Clean and Jerk 1RM

Overhead Squats or Front Squats
8-6-4-6-4-2
Start Moderate and build to Heavy. The second wave should be heavier than the first.
Week 2 of 5

Min. 1 | 10/15-calorie ergo
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups

scaled
EMOM 21:
Min. 1 | 5/9-calorie ergo
Min. 2 | :20 plank hold
Min. 3 | max reps ring rows

AMRAP 7

20 Wallball Shots 20/14p
10 Hang Dumbbell Snatch 22,5/15kg
5 Box Jumps 30"/24"