Deadlift

• 1x5 @65%
• 1x3 @75%
• 1x Max Reps @85%

*rest 3min between sets

Gymnastic Metcon

AMRAP 2-2-2-3min // rest 1:30 between

• 15m HSW (3x5m)
• 15m Double DB Walking Lunge (farmer hold)
• Max Reps: rMU

*DB @35lbs

Strength

A) 3-4 Rounds:

• 5 Ring Pull Up + 10-20s Chin Over Ring Hold

rest 30s

• 20-30s Ring Support Hold

rest 30s

• 5-10 Ring Dip

rest 2-3min

B) 3-4 Rounds For Quality:

• 15 Banded Hip Ext. + 20-30s Hold
• 30-45s/leg Copenhagen Plank
• 10/10 KB Leg Raise (boksin päältä)