8 sets
3-6 ring pull up
3-6 ring dip
Rest 2min after set

EMOM 40

Add 1rep to previous week

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

4 x 8
Every 2:00
A1. (8+8) KB front rack Split Squat
A2. Strict Chin-up

AHAFA

6 x E5MOM

500/450 row
10 back squat 100/60 kg

12 x E90SEC (six sets of each)

4 deadlift
40 m kb front rack/ sand bag carry

AMRAP15

10 shoulder to over head 50/35 kg
8 box jump
200 m run

Back Squat
5-3-2-3-5 reps

Weighted Pull Ups

5-3-5-3-5-3

Sendoff 3:00

Deadlift

1 x 2 x 70%
1 x 2 x 75%
1 x 1 x 80%

Send Off 2:00

1 x 85%
1 x 90%
1 x 95%
3 x 1 x 100 - 115%

Send Off 3:00

Etukyykky klusteri

3x12 @60%, @70%, @75% viimeisimmästä 1RM

Tee 3 kyykkyä ja lepää 20s, toista kunnes 12 toistoa täynnä