Overhead Squat 3-3-3-3-3

@ 80-85%

Use same weight across all sets!

Optional : Front squat

Every 30sec x 20:
1 Power Clean @80-85% 1RM Power Clean

2@up to 80-85%, rest btw sets 2min

For time w/ partner, YGIG, divide anyhow :
90 - 60 - 30 ring row / australian pull up
90/80/70 - 60/54/48 - 30/27/24 cal machine
90 - 60 - 30 double db floor press (2x22,5 / 2x15)
180 - 120 - 60 DU / 270-180-90 SU

TC: 28min
RPE 8

Deadlift

6 x 4 @ Start ~65% of Deadlift & Building.

Go Every 3:00

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2-3x5reps of burpee box jumps, sharp movement.

Strenght
Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm (1-2 RIR on last set)
perform 1-3 rope climb right after bench press (add reps from last ime)
rest as needed bwn sets

Weightlifting

3x2 Push Press + 2 Push Jerk + 2 Split Jerk @35-65% of 1rm jerk (pause on jerk catch position)
3-5x1 Push Jerk + 1 Split Jerk @75-85% of 1rm
rest 1.5-2 min bwn sets

Metcon (all with 75-85% effort)
3 sets
600-800m Run
-into-
2 rounds
8-10 Strict or Kipping Pull Ups
16-20 Push Ups
24-30 Air Squats
-into-
600-800m Run
Keep quality on movements, tight body on push ups, no free landing on squats to save knees. Use weight vest or not (6/9g)
rest 3 min bwn sets
Laske että kasvatat volyymia edellis kerroista kaikissa liikkeissä.

5 sets:
30sec DB Suitcase Hold L+R (heavy)
- Rest as needed

Deadlift Cycle
6 x 3

Partner Workout - 20min Amrap

20 Thruster IGYG 25/40kg
20 Burpee Over Barbell IGYG
20 T2B / Sit Up

Takaolkapääsoutu 3x20

Penkki 5x1x85%

Voimapyörä 5x8-15

Etuheilautus 5x20