5x5 Front Squat @75% 1RM

• Rest 2-3min btw sets.

Snatch teku

DB Hammer Curls: 3 x 8-10 3s down. Rest 60s.
+
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

DELOAD

A) Ring muscle-up technique

B) On the minute for 15min
1. 2-5 ring muscle-up
2. 15 wall ball
3. Rest

Ryhmä 1:
-kyykky 6x5x65% + 20x30%
-pystypunnerrus 4x8x40-50%
-maastaveto korokkeelta 6x5x60-70%
-lattiapenkki 4x8x75-85%

Ryhmä 2:
-penkki 4x8x65-75%
-pystyp.istuen käsipainoilla 6x8-15
-valakyykky 4x5 (niin paljon painoa kun pystyy)
-t-tankosoutu 6x12-20

For time:
15 DB STOH L
15 Burpees
15 DB STOH R
15 Burpees
12 DB STOH L
12 Burpees
12 DB STOH R
12 Burpees
9 DB STOH L
9 Burpees
9 DB STOH R
9 Burpees

8min AMRAP
10 pistol squat
1-2-3-4... wall walk

Rest 3min

8min AMRAP
5 deadlift 100/70
10 bar over burpee

6x5 Back Squat
Set 1: 65%
Set 2-5: 70%
Set 6: 75%

Rest 3min btw sets

Rest day - what did you do?

For total time

3 Rounds of
21 Toes-to-bar
7 Clean & Jerks 80/60kg

rest 5min

3 Rounds of
21 Bar Facing Burpees
7 Hang Squat Cleans 70/50kg

rest 5min

3 Rounds of
21 Dumbbell Box Step-ups 2x22,5/15kg
7 Bar Muscle-Ups