5-5-5-5-5
2 rep reserve every set

Intervals

4 x 3min AMRAP
3min rest

6 Alt One arm Devils press
8 Box step-up
5 + 5 DB push press

w / 22,5/15 kg DB

30 DU/50 SU
10 Wallballs
12/9 Cal Row

Hang Snatch
6x3r
Recovery as needed.
Choose weights by feel.

EMOM 10

5 Back squat jump @ max 30% of BS

3 Rounds:

5 x Back Squat (3-position stop)

2min rest

5 x Romanian Deadlift (No contact pause)

2min rest

Add weight to previous week / AHAFA

4 x 6 AHAP

Aikaa vastaan:

30-20-10

• wall-ball 3m ( N 6kg / M 9kg)
• kahvakuulatempaus ( N 16kg / M 24kg)

4 x 4 Deadlift

• tempo 3010 = 3 s. down
• leave two reps in the tank
• rest 3 minutes between sets
• use straps if you have them
• advanced may do snatch grip deadlifts

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.