Front squat 3x5x70%

8 min AMRAP
20 Cross overs
10 push presses 50kg/35kg
4 thrusters 50kg/35kg
20 sit ups

EMOM x 9 MINUTES
MIN 1 - 5 'Library' Deadlifts
MIN 2 - 3-5 Incline Push-Up / Push-Up / Pike Push-Up / Strict HSPU
MIN 3 - :45 Easy Job/Walk

1×3@60%,
1×3@70%,
1×3@80%,
2×3@85%,
1×3@75%

E3:30 x4:
16 alt. front rack step back lunge

Ease in to the progression, RIR 3-5 reps each leg.

EMOM 8:00 Alternating
3 x Hang Power Clean
5 x False Grip Ring Row
Build HPC to a heavyish set. Heavier than workout weight
FG Ring Row, practice keeping the grip as the arms straighten out.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. 90-90 Hip Rotations
MIN 2 - :45 Banded Ws
MIN 3 - :45 Walk

25min laadukkaasti 8-10 toistoa liike

Hauiskääntö
Ranskalainen punnerrus
Vipunosto sivuille
Levypainon siirto sääriltä suorille käsille
Splittikyykky

5 sets:
3 Pause Back Squats @75% 1RM Back Squat
- 3sec pause in bottom, try not to bounce up
- Rest 2-3min

B1) Buy in 50 UB Dus
then 4 rounds for time
12 push ups
8 box overs 60cm/50cm
20 weighted lunges with dumbbells 2x22,5kg/2x15kg

RX
EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats @ 70/47kg
20 Sit-Ups
60 Double Unders

SCALED
EVERY 5:00 x 5 SETS
80 Single Unders
15 Sit-Ups
10 Front Squats @light-moderate
15 Sit-Ups
80 Single Unders
RPE 8

Goal: sub 4 mins each set

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
back down towards heels.