Deficit DL
4x3 (no belt, use straps, clean grip)

Front squat
4x3

Rest 3min btw sets. Try to hit all sets with same weight.

A. Back Squat 20RM

B. For time:
10-9-8-7-6-5-4-3-2-1 Strict HSPU
30 DU's btw sets

C. 400m KB Front Rack Carry@2x24/2x16kg

500 m Row, 1 Stair Sprint, or 3 x Corridor Shuttle Sprint, or 25 Burpees

5 KB Pushups
5 KB Swings
5 KB Snatches
5 KB Cleans
5 KB Push Presses

Burpees the remaining time.

• 5 x 3':2' = 5 rounds of 3 min work, 2 min rest.

EVERY 2 min for 18 min

a1
3 Rolls to Candlestick
6-8 Ring Dips

a2
Wall-facing Handstand Hold 45''-60''

a3
Hollow Rocks 45''-60''

Raaka rinnalleveto+vauhtipunnerrus 2,2,2,2,2

nousvilla painoilla

tauot 2 min.

A: Styrka/Färdighet
Snatch complex:E2M for 20 minutes:(Bygg upp i vikt)
1x power snatch + 1x Hang squat snatch + 1x snatch
Jerk from rack 3x3 @ 75% 2x2 @ 80% of 1 RM C&J
Back squat 4x4 @ 80%
B: WOD
Burgner Warmup
+
21-15-9:
TTB/ hanging knee raises
OHS 42/30kg/goblet squats

In teams of 2, with only one teammate working at a time, complete the following as quickly as possible:

1200m Row
100 x DB GTOH
200 x Squats
100 x Burpees
1200m Row

(Partition reps as you see fit)

7 x 5+5 mahdollisimman raskaalla kuulalla

EMOM2 x 5
Askelkyykky kävely, kahvakuulat käsissä
2 kertaa pitkä suora 2 min aikana. 24/16 kiloa.
Voi vaihdella painoja, laadukkaat ja pitkät askelkyykyt.