Back Squat

4 x 2 Back squat

• leave one rep in the tank
• rest 3-4 min btw sets

Liikepari

4 rounds
8+8 barbel behind the neck walking lunge +10-15 ring push up

• increase weights in every set until heavy
• rest as needed between rounds

Push jerk

E2MOM
7 x 5 push jerk

• leave two reps in the tank

Metcon

3 rounds for time
40m heavy sand bag/ kb front rack carry
30 db snatch 45/25lbs
20 /16 cal erg
– rest 1min between rounds

Tc 12min

Lepopäivä

Rest day – what did you do?

Deadlift

A) deadlift
find a heavy set of three in 15min

B) E2MOM
5 x 8 deadlift

• leave 3-4 reps in the tank

Core

10 x 40s on / 20s off:
1. KB/DB Turkish get up (L)
2. KB/DB Turkish get up (R)
3. KB/DB plank drag through
4. side crunch (L)
5. side crunch (R)

-> plank: https://m.youtube.com/watch?v=V4h4Cl4VYn0
-> side crunch: https://m.youtube.com/watch?v=mx8l6t_bLRE

Pull up

5 x E2MOM
3-3-3-2-1 strict pull up

• leave 2-3 reps in tank

Metcon

AMRAP 20:
15 box jump over
12 pull up
9 burpee to target
6-9 kipping/strict hspu