Pause Front squat
5x2
@60%
Rest 2min...

For Time:
9 Rope Climbs 4m
20 Push-ups
20 Sumo Deadlift High Pulls 35/25kg
20 Abmat Butterfly Sit-ups
60/48 cal Row
6 Rope Climbs
20 Push-ups
20 SDHP 35/25kg
20 Abmat Butterfly Sit-ups
60/48 cal Row
3 Rope Climbs
20 Push-ups
20 SDHP 35/25kg
20 Abmat Butterfly Sit-ups
60/48 cal Row
1 Rope Climb
20 Push-ups
20 SDHP 35/25kg
20 Abmat Butterfly Sit-ups
60/48 cal Row

Scaled:
1 Rope = 4 Pull-ups

EMOM 24

1) 12/10 cal bike
2) 8 strict chest to bar, use weight if possible
3) 8 m hs walk
4) 15 DBL KB DL @2x 38/24kg

5 sets of:
10sec Front Rack Hold @100%
- Rest 1min btw sets

Then

3 sets of Front Squat
1 Front Squat @70%
5 Front Squats @50%
10 Front Squats @30%
- Rest 2min btw sets

% based on days heavy 1 rep Back Squat

Build to days heavy,
1 rep Back Squat

6-4-6-4

2min lepo sarjojen välissä.
Tavoite lisätä painoa viime viikkoon.

For time:
5 Sets:
50/40cal Row
1:30 Rest btw sets

Play this session by feel. If you need recovery, move at easy pace. If you feel good, you can push the pace and ramp up the intensity.

EMOM 8:
2 Muscle Snatches
- Singles
- Building up by feel. Don't overload
- This is a warm-up & technique piece

30min EMOM of your choice

1) movement A
2) movement B
3) movement C or rest

Pick the movements, make up your own rep scheme and have fun

Rästi