6 min EMOM
ODD 6 strict pull ups
EVEN 10 push ups
1 min rest
6 min EMOM
ODD 6 burpees
EVEN 10 alternating lunges with barbell 60kg/40kg

A1) Front Squats 4x1x90%

Back squat 6x4
* -nouseva paino
-lepo 3-4min sarjojen välissä*

A) 2 SETS: 5 Pike Push-Ups (pads, floor, deficit)

B) 2 SETS: 2 Wall Walk with 4 Alt. Shoulder Taps each rep

C) 2 SETS 3 Strict Handstand Push-Up (pads, floor, deficit) or 5 Box Pike Push-Ups (pads, floor, deficit)

• RPE 5

3 rounds for quality
3 bar Mus
3 HSPUs
10 sitting leg raises
6 hindu squats
20s HS hold

DELOAD WEEK

"Tabata That!"

Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16

PERFORMANCE
AMRAP x 17 MINUTES
200m Run / 1 x Stairs
6 Box Jumps Step Down @ 61/51cm
14 Alt. DB Hang Power Clean @50/35lbs
*Increase Box Jumps by 4 reps each round

---

FITNESS
AMRAP x 17 MINUTES
200m Run / 1 x Stairs
6 Box Jumps Step Down @ 45/51cm
14 Alt. DB Hang Power Clean @35/10kg
*Increase Box Jumps by 2 reps each round.

• RPE 8
• Video: https://vimeo.com/803100558

With a partner Rounds/Time:
”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
- One athlete completes a full round at a time

Then right into,

For Time:
”Annie”
50-40-30-20-10
Double Unders
Sit-ups
- One person works. Split as desired.