5 sets of 5 Deadlifts
Set 1: @75%
Set 2: @80%
Set 3: @85%
Set 4: @87%
Set 5: @90%
- Rest 2-3min btw sets

3 rounds for muscle mass
12 back squats @ 60%/50%/40% of 1RM
20 m walking lunges with racked dumbbells 2x22,5kg/2x15kg
Dumbbell front squats until failure
rest 1 min between rounds

Warm Up
3 rounds
1 min cardio
5+5 kb bottom up press
10/10 banded pallow press
5 box jumps

Strenght
Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
Snatch Grip Push Press Behind Neck 3x8 @50-60% of 1rm push press
rest 1.5-2.5 min bwn sets

Metcon

3x3 min amrap / 1 min rest bwn
5 deadlifts
5 hang power cleans
5 burpee over barbell
target 3-4 rounds per set. (use about 50-55 of 1rm power clean)

Maastaveto @trapbar 5x5
-matalammat kahvat, keskiraskas

Niskantakaapunnerrus 5x10
-penkkiote, kuormaa tuntuman mukaan

Ojentajat niskantakaa käsipainolla 3x8-15 / käsi

Etuheilautus yhdellä kädellä 2x20 / käsi
-kuula vartalon sivusta
-käsipainolla

Vatsarutistukset 1x50

10 min EMOM
3 back squats 100kg/75kg
6 pull ups

EMOM x 8 MINUTES
Choose one options that you can maintain reps for the whole EMOM
2-5 reps: Strict Handstand Push-Ups (deficit/floor/Abmat)
or
3-5 reps Pike Push-Ups (Box/Deficit, Floor, Abmat)

12 Min Amrap
12 Push Up
24 Air Squat
12 Pull Up
24 Sit Up

For time:
5 Strict Pull-ups
10 Push-ups
15 Squats
6 Strict Pull-ups
12 Push-ups
18 Squats
7 Strict Pull-ups
14 Push-ups
21 Squats
8 Strict Pull-ups
16 Push-ups
24 Squats
9 Strict Pull-ups
18 Push-ups
27 Squats
10 Strict Pull-ups
20 Push-ups
30 Squats

Sets 1-3: 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @60% of 1RM C&J
Sets 4-5: 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @70%
- No TnG. Reset btw clean pulls and cleans.
- Rest 2min btw sets