Back Squat - 1 1/4rep
5x3 reps
- 2 mins rest
- build to a heavy triple in 5 sets

15 Overhead Squats
30 Bar over jump
15 Deadlifts
30 Bar over jump

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

FOR 14min
2 min rope jumps
2 min row (moderate pace)
2 min plank hold
2 min side plank
2 min side plank
2 min kb swings 20kg/12kg
1 + 1 min HBH + ABH

Accessory work

Super sets:
Banded kettlebell swing, 2-3x 10-15
Rowing machine leg curl 2-3 x 5-10

Rest about 60s between sets.

EMOM 20 min

1) 8-10 kipping pull-ups
2) 50m(=räkki ympäri 2x) double kb overhead carry (pick weight)
3) 20 cross body mountain climbers
4) Rest

10min amrap:

• 10 kahvakuulatempaus (N 16kg / M 24kg)
• 10 box-over-jump (N 50cm / M 60cm)

Heavy ring row
5 x 10

Arms and chest directly under the rings!
Elevate feet.
Add weights.

20min EMOM
5 Pull-up
10 Push-up
15 Squat

Scale as needed.

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats
Burpees

EMOM 20:00
ODD Minutes: 10-15 Calorie Row
EVEN Minutes: 100 Meter Run

• Put in consistent effort all sets. No maxing out in the early rounds.