3x3 Back Squat @90% of days 3RM
- Rest 2-3min btw sets

"Teams of three"

3x8min (2min rest)
One at the time, AMRAP

a) Rowing 20/15 Cal.
b) Sled Push 80/60kg
c) Assault Bike 10/7 Cal.

IN TEAMS OF 2...
AMRAP x 25 MINUTES
60 Partner wall ball over the rack
30 Synchro Air Squats
30 KB Sumo Deadlift High Pulls
30 Partner wallball over the rack
30 Cals Bike/Row/Ski
30 KB Sumo Deadlift High Pulls
P1 & P2 complete Squats (30 each at same time) . All other movements are split as needed.

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-

3-4 rounds:

15-20s echo sprint, rest 2-3min between sets

• Hang squat cleans for 10 minutes. 2+2+2 (hip/power position, above the knee, below the knee).
• Squat clean doubles from the ground. Work your weight up as long as form allows (10-15minutes).
• Single lifts. At least 20 singles that are above 70% of your one rep max. Don't go too heavy.

Facepulls 3x20

Yhden käden kulmasoutu 3x15

Lattiapenkki käsipainoilla 2x15

Penkki 5x1 (60-65-70-75-80%)

Sotilaspenkki 70% x amrap

Ojentajat kumpparilla 5x30

AMRAP 8 min
1. Bar dip x 4-8
2. T2B/kip pull up x 5-10
3. Rope Climb x 1

Emom 5
Power clean
Hang power clean
Tall clean
2 jerk

E90s x 5
Power clean
Clean & Jerk

E2,5min x 5
C&J

9 sets of Deadlift
5-3-1 Deadlifts, 75/80/85%, rest btw sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Deadlifts, 80/85/90%, rest 2 mins btw sets
-- Rest 4 mins --
5-3-1 Deadlifts, 85/90/95%, rest 3 mins btw sets