Pause Back squat:
5x3
(with 3s. pause)
* max 60%

1.) 3-position squat cleans
2.) 3 Split jerk

• ~30-50%

Reverse Hypers 3x12

A) AMRAP 12
30-20-10-20-.. of
Box Jump Overs
Toes-to-bar
HR Pushups

Rest 3min

B) EMOM 12
1) 12-15/10-12 Cal. On a machine
2) 12-16 DB Snatches
3) 30-50 Double Unders

Rest 3min

C) AMRAP 12
7 Ring Dips
7 Pullups
14 KB Swings 24/16kg
15 Goblet Squats

20 min

20 lantionnosto (lisäpainolla)
20 istumaannousu
10/10 askellus boxille (lisäpainolla)
1 min kuollut koppakuoriainen

Strict pull ups 5x4

AMRAP 5
10 Burpee
15 Abmat Sit-up

3x10
@68%
Rest 2min.

4rds
8 x Shoulder Press w/2KBs
Rest 60s
8 x Single arm Bent over row

3 Rounds of:
10 Front Squats @60% -ish of 1RM (barbell from floor)
15 C2B Pullups
50 Double Unders