A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.

Three sets of:

60 seconds of Max Reps Strict Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

Speed ladder

4 Rounds for total reps
1min ME hspu / Hr push ups
1min ME t2b / Sit ups
1min ME burpees / burpees
1min rest

Power clean+push jerk+split jerk 6x(1+1+1)AHAP

Deadlift
cycle 2

4 Minutes of power cleans and split jerks (lift every 15sec)
4 Minutes of squat cleans and split jerks (lift every 15sec)

30 Minutes to Clean and Jerk.
(5 heaviest lifts)

Max Effort Zercher Squat
(5-5-4-3-3)-3-3-3-3-3
2min Recovery

mitä puuhasit?