Category: Yleinen

Front Squat
5 sets of 3 rep tempo 31×1

Weighted pull-up
3 unbroken set of 90% of 5RM
Rest 2 minutes between sets

50 Ring row, not for time

5 Rounds:

In 2 minutes
12 Deadlift 120/85
Remaining time
Burpees

Rest 2 min

As many rounds as possible in 7 minutes of,

3-6-9-12-…
Thruster 40/30
Box jump 24/20

Power Clean
3-3-3-3-3RM
70% – 75% – 80% – 3RM – 3RM

Power Jerk
3-3-3-3-3RM
60% – 65% – 70% – 3RM – 3RM

For time:
100 Double-unders
50 Deadlift 70/50
40 Toes-to-bar
30 Shoulder to overhead 70/50
20 Lunge 70/50

Time cap: 15 minutes

Pause Front Squat
(3 count)
5×4

6min AMRAP of,
Strict weighted pull-up
@last mondays 5rm

In teams of 2 or 3

4 rounds for total time of:
25 Wall Balls 20/14#
10 Power Snatches 52,5/37,5
Rest at least 1min between rounds.

“Fran”

21-15-9

Thruster 42,5/30
Pull-up

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