Back Squat, waves

4-3-2
4-3-2
4-3-2

Go every 2:30

Deadlift ( Without belt )

6 Sets Of 6. Every set 50%+

Go every 3:00

Rive nivusilta+Ylöst.
3sarjaa
-2+1 @50-60%

Te nivusilta
3sarjaa
-2 @50-60%

60 Minuuttia Juoksu + kävely 10 min välein vaihto tai
60 minuuttia juoksu + ergo 10 min välein laitteen vaihto

For time with partner
Relay style (8/each)
16 rounds
8 Double KB DL @24/16kg
6 KB Push up
4/4 KB renegade row
Timecap: 12 mins

Rest 3 mins

For time with partner
Relay style (8/each)
16 rounds
8 Alt. Dead Snatch @24/16
6 Double Kb front squat @2x24/16kg
4 Double KB jerk
Timecap : 12 mins

Rest 3 mins

5 mins
Relay (20m/person)
Amrap meter KB Gun walk (Horn grip)
@24/16kg

For Time
Run 1,6km (ulkona)
Row 1km
Run 1,6km (ulkona)
– tasainen vauhti
– ei "all out"

Scaled
For Time
Run 800m (ulkona)
Row 800m
Run 800m (ulkona)
– tasainen vauhti
– ei "all out"

1000 m bike / 400 m run
1000 m ski erg
1000 m bike / 400 m run
80 m burpee broad jump
1000 m bike / 400 m run
1000 m row
1000 m bike / 400 m run
200 m farmer carry 2x 16/24kg
1000 m bike / 400 m run
100 m walking lunge w/ sandbag 10/20kg
1000 m bike / 400 m run
60 wall balls 9/14 lbs

20 min TTB essentials practice:
- Hollow / arch positions on the ground (All the necessary muscles as tight as possible)
- How to take a grip from bar?
- Hollow / arch positions (Keeping your feet in front of the bar in hollow body position and behind the bar in arch body position)
- What are my limitations? Strength, mobility or both?

25 min TTB accessory work:
- 3-6 kipping levers heavy banded
- 20-30 sec banded pull overs
- 6-10 Pausing V-up or single leg V-up (3 sec pause at the top)
- 20-30 sec Inchworm hold

AMRAP 38 with Parner

Bike Erg 3000m
50 Box Jumps 24"/20"
50 Reverse Lunges / DB`S 15/10kg

Split as you like