5 x 3 Front Squat

-leave one rep in the tank
-rest 3 minutes between sets

For Time;
21-15-9
burpee box jump
Snatch 30/20kg
Rest 5 Mins
12-9-6
Chest 2 Bar
DB step over 2x22.5/15kg
Rest 5 Mins
9-6-3
Bar MU
Devils press

Time Cap 35 Mins

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

3 kierrosta aikaa vastaan:

• 500m soutu
• 30 penkkipunnerrus (50%-kehonpainosta)

Time cap 15min (edit:2019)
Laita käyttämäsi paino kommenttiin.

5 x 5 AHAP
Hold for 3 sec at your highest extension!

5 - 5 - 5 - 5 - 5

3 rep reserve every set

EMOM 20
RX
3 Pull up
6 Push up
12 Air squat

Scaled
4 Ring row
6 Incline push up
10 Air squat

2 x SP-PP-PJ-SJ

@ 50% of SP

4x3 Bench Press

• Build up to heaviest set

Deadlift 5RM

Build in 35 minutes maximum weight of 5 rep. Deadlift

Example approach sets :
10 @ barbell
10 @ 30%
10 @ 40%
6 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%

And continue To Max.

Rest 2:00 - 3:00 Between Sets.