3x@70%
3x@75%
2x2@80%
2x2@90%
2x1@95%

Jännehypyt x 5 väliin

Työntö
3+1@60%
2+1@70%
1+1@80%
3+1@65%
2+1@75%
1+1@85%
2+1@70%
2+1@80%
1+1@90%

Team triplet

150 Air squat
150 plate gtoh 20/10kg
150 burbee

5 reps & rotate

1min AMRAP @50/35kg

2min rest

2min AMRAP @70/50kg (if no go, scale to 80% of 1RM)

2min rest

3min AMRAP @90/62kg (if no go, scale to 90% of 1RM)

10 x Cluster

Increase weight after every rep. Timecap 10 min.

2x3@60%
2x3@70%
2x3@75%
2x2@80%
1x2@90%
2x1@95%

5x5 Bent Rows

Rowing
2x
3min ON/3min OFF

2x
2min ON/2min OFF

2x
1min ON/1min OFF

2x
30sec ON/30sec OFF

+
Bonus
Double alternering Tabata Hollow/Arch hold

Mobility:
Elbow Circles
Elbow Rotations
Crab Extensions
Banded Ankle + Hip distraction

Move Prep:
Prisoner Lunges
Banded Scapular Retraction
Upside down kb press (light weight)

10min

4 sets, E3MOM:

3* Back Squat AHAFA
10-15 Toes 2 Bar