AHAP (As Heavy As Possible)
Deadlift
5-5-5-5-5 (Tempo 2410)

Fast, but not for time. But don’t take too much rest.
100 Ring Rows

AFAP (As Fast As Possible)
2 rounds of
400m Run
30 Deadlifts 80/55kg
30 Handstand Push Ups
20 Kettlebell Swings 28/20kg
20 Chest 2 Bar Pull Ups

1×5@50%,
1×5@60%,
1×5@70%,
1×5@80%,
1×5@70%
1x3@75%

5 Rounds of:
10 Burpees
5 Handstand Pushups
10 Pistols

3 kierrosta

5 m valakyykkykävely etuperin 15/20 kg
5 m valakyykkykävely takaperin 15/20 kg
10 kippiä
5 PEP
3 skin the cat

15-12-9
Power Clean&Jerk (70/50kg),
C2B

Lisäpainoleuka

3 x 5 (75-85%)

12 min EMOM

Snatch x 3 (50 %)

For time:

100 Jumping Jacks
50 (steps) Plate OH Walking Lunges 20/15kg
50 Target Burpees
50 Inverted Burpees or. Box Jumps
25 Cheast-to-bar

15 min EMOM
2 x back squat @ 75% of 1RM