Rest day - what did you do?

E7MOM x5:
400m run
15 double kb suitcase deadlift (2x32 / 2x24)
21 russian kbs (32/24)

Target: work <3:30, Overall RPE 7,5-8,5. You'll have good long rests, so try to push the pace while working.

For time :

Bike 1000/900m
Deadlift 30-20-10 80/60kg

Deadlift ( Stop`n Go )

5-5-3-3-2-2 ( Raskasta ei maksimi )

SO 2:30

3 x 8 Wide Grip Pull-ups, use band. Go Every 2:30

4 x 6, Incline Bench Press w/ DB´S Go Every 2:30

4 x 10, Shoulder Press w/ DB´S alternating. Go Every 2:30

Biceps Curls 3 x 14, alternating. Go Every 2:30

EMOM8:
a) passive hang on rings
b) windmill (20s left, 20s right)
c) seated external rotation, left
d) seated external rotation, right

Work 30-45s / min.

21-calorie ergo
9 deadlifts (42,5/60 kg)
6 push jerks
3 squat snatches

Scaled WOD
5 rounds for time:
12-calorie ergo
9 deadlifts
6 push jerks
3 power snatches

Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 step back lunge + knee raises
10-15 perfect push ups
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded single leg hip bridge + 8 banded hip bridges
8-12 ab wheel roll outs (use barbell and small plates)
8/8 single arm bicep curl

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
12-15 ring face pulls
:45 Front Plank Hold

Frontsquat 4x6

5 sets of Clean & Jerk
Set 1: 2 @60%
Set 2: 2 @65%
Set 3: 2 @70%
Sets 4-5: 1 @75%
- Rest 2min btw sets