back squat
5x10@60-70%
SO 3:00

• 15 Min AMRAP of:
Pull Ups 7 reps
Ring Dips 7 reps
Double Unders 21 reps

EMOM 12 min

20 superman rocks
10 hand release pushups
20 mountain climbers

Tabata Squats
20s. On 10s. Off for 4mins
As many squats as possible.

Strength: 5x3 Deadlift

Wod: 12 min AMRAP
3 BMU
5 Sq snatch@50/35
17 DUs

Strength: build upto 85%1rm deadlift then perform 3 reps every 90 secs for 5rds, no TNG reps allowed.

Wod: aim for quality on this AMRAP , this should not be rushed , practice your BMU and aim for solid form on snatch.

AMRAP 15min:

15 Hang Power Snatch 65/55lbs
30 double unders

Chipper FT
50 KB-swings 16/12 kg
50 pullups
50 alternating KB cleans 16/12 kg
50 ring rows

Record your results and experience!

Strength

15min to build upto a heavy set of 10 front rack lunges

(compare to January)

Tankojumppaa 5 kierrosta

3 takak
3 pressi niskasta
3 etukyykkyy
3 raakariveriipusta
3 työntö
3 snatch drop
3 valakyykky