Split Stance RDL

4 x ( 5 + 5 ) @ Light / Moderate

Go Every 2:30

21-15-9
Push press 40/30kg
Burpee
Box jump 50/40cm
For Time
Time gap 7min

6 Sets x Every 4:00

SN Grip Press BHD Neck 5-5-4-4-3-3 ( AHAP )
One Arm DB Row 12 + 12

4 Sets x Every 3:00

4 + 4 Front Feet Elevated Lunges
15 Weighted Calf Raise ( floor )

For time:

1.6km Run
2km Row
1.6km Run

in 15min
- find a heavy push jerk triple

3 rounds:

• 8+8 pallof press
• accumulate 45+45sec side plank
• rest 1min

3 x 2min töitä, 2min lepo

15-20 kp tempaus
Max cal soutu

6x1, as heavy as form allows.

Deadlift, 3 x 3 85 %