Pause Back Squat (3sec)
1x5 @75%
1x3 @80%
1x2 @85%
2x1 @90%

Add 2,5-5kg from last week

Squat stamina:
EMOM 9
1: 10 back squats
2: rest
3: 8 back squats
4: rest
5: 6 back squats
6: rest
7: 4 back squats
8: rest
9: 2 back squats

AMRAP 40, just sweat

400 m run
20 box jumps
20 push ups
30 pistols, alternating
500m rowing
20 deadlift 80/50kg
20 stepping lunge
30 burpees

3 x 50m

Go as heavy as possible

Rest as needed

8min
15 seinäpallo
5 yleisliike

3min lepo

6min, lähtee @11:00
15 käsipainotempaus
3 yleisliike

3min lepo

4min, lähtee @20:00
15 ilmakyykky
1 yleisliike

Row 10min
Assault 10min
Row 10min

Ohje: Souda 10min, polje 10min ja souda uudestaan 10min. Tämä ei ole maksimisuoritus, vaan pyri tasaiseen vauhdinjakoon.

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Corework of your choice

4x
2min ON/4min OFF
Run around the box
+
ME Cal. Row

Back Squat 4x10
Use same weight as last week,
try to do them faster.

8 min AMRAP

6 T2Bs

6 C2Bs

10 floor presses 60kg/40kg

“SAMSON”
50 wall ball
2 front squats
50 burpees
4 front squats
50 KBS 24/16
6 front squats
50 box overs
8 front squats
30 pull ups
10 front squats
400m run

Males use bodyweight, females 2/3 of bodyweight in front squats