Triset!

Crossbody Muscle Snatch 4 x 8 each.
Rest 60s
Single Arm Band Row 4 x 25-30 each
Rest 60s
Handstand Hold 4 x 20-30s. Rest 60s
Rest 60s

"Filthy fifty"
For time
50 box jump 60/50
50 jumping pull-up
50 kettlebell swing 16/12
50 walking lunge
50 knees to elbow
50 push press 20/15
50 back extension
50 wall ball
50 burpee
50 double under

Maastaveto 6x6x80%

Pystysoutu käsipainoilla 5x15-25

5x6 Deficit Romanian Deadlift (standing on 20kg plates)
- Work to a heavy set of 6
- Use straps or grips if you have them.
- Rest 2-3min btw sets

4x4 Back Squat @80%
- Rest 2-3min btw sets

For time:
30-20-10
Wallballs @9/6kg
21-15-9
Deadlifts @100/70kg

Rx+: 125kg/85kg

Timecap: 10 mins

Extra:
Strict Toes to Bar 3 x 8-10

.“Filthy Fifty”

50 box jumps (24/20)
50 jumping pull-ups
50 kettlebell swings (16kg/12kg)
50 walking lunges
50 knees to elbows - scaled
50 push press (45/35)
50 supermans
50 wall balls (20/15)
50 burpees
50 double-unders - scaled to 250 singles

7 sets of Bench Press
Set 1: 6 @75%
Set 2: 5 @80%
Set 3: 5 @80%
Set 4: 4 @84%
Set 5: 4 @84%
Set 6: 3 @88%
Set 7: 3 @88%
- Btw each set 800m Run. Running should be easy paced recovery work.

10 rnds
30 Double Unders
7 Wall Balls

TC 14

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• move fast and steady
• DU: option 2, 20 reps if DU's are not happening
• men use 9, women 6
• try to find a target that is unusually high

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

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Deadlift
5x6 77.5% of 1RM
2-3m rest b/w