10x
2min ON/2min OFF

Alt. A and B

A) Row 25/18 Cal.
+
Max reps Wall Balls in the remaining time

B) 25/18 Cal. "Bike”
+
Max reps Double Unders in the remaining time

Front squat
3x8-10 (40% 50% 60%)

EMOM 24

1) 6 Front rack reverse lunges 60/42,5kg
2) 12/9 Cal Bike/ Row
3) 1 Round of ”The Chief”
-3 Power clean 60/42,5kg
-6 Push ups
-9 Air squats
4) 1min rest

Accessory
3 rounds for quality
10-12 banded triceps
10-12 biceps
30-60s plank hold

EMOM x4
Power clean
Clean & jerk
Front squat

E90s x 5
Power clean
Clean & jerk

E2:30 x 6
Clean & jerk

Kyykky 3x2x90%

2lankun penkki Max3
-5-8 ylösmenosarjaa

2lankun penkki 3 x ”amrap”
-1.sarja 90% max3:sta
-2.sarja 80% max3sta
-3.sarja 70% max3:sta

EMOM 3:
6 Thrusters 50/35kg
6 BOB
- Rest 3:00
EMOM 3:
8 Thrusters 40/28kg
6 BOB
- Rest 3:00
EMOM 3:
10 Thusters 30/21kg
6 BOB

Front squat ladder for time
10x60kg/40kg
8 x 70kg/45kg
6x 80kg/50kg
4 x 90kg/55kg
2 x 100kg/60kg

1A) Deadlift 3x5x85%
1B) drop jump 3x8

Front squat ladder for time
10 x 60kg/40kg
8 x 70kg/45kg
6 x 80kg/50kg
4 x 90kg/55kg
2 x 100kg/60kg

5x8 Bench Press @70-80%
- Rest 2-3min btw sets