Deadlift

5-3-1-5-3-1

Lift Every 3:00

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @30/20kg
200 cal row
300 double under
Timecap : 20 mins

Voima
E3MOM, 4 rounds
strict pull up 4-6
(matala tanko/kuminauha)

WOD
PariWOD For Time (you go, i go)
40 cal ergo
40 push press
40 KB swing
40 Wall Ball
40 sit up
40 up down

strict Press
1-1-1-1-1
- ahafa
- rest 2 min b/w sets

AMRAP 10

5 Burpees
10 Push-Ups
15 Air Squats
20 Sit-Ups

Etukyykky Nousu raskaaseen 3. Sitten 2 x 3
bulgarialainen kyykky 3x8/jalka Raskaahko

Punnerrus 3x10-15 Liikkuva / putkeen
Vaaka soutu 3x15

Sivutaivutus 2x15+15
Russian sit up 3x7+7
Hyvää huomenta 2x15

Bonus:
3 x supersetti
hauiskääntö tangolla 10
skull crusher 10

FINISHER
3 SETS
10/10 Banded Crossbody Lateral Raises
20 Overhead Banded Tricep Extensions
1:00 Banded Deadbugs
-Rest As Needed b/t Sets-

3x
250m row
20s. hollow rock
10 ring row
5 push up

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5 sets of
press
1:30 rest
c2b
1:30 rest
see reps below

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Strict Press 6-5-4-3-2
using heaviest weight per set
Weighted Strict chest-to-bar-Pull-up 6-5-4-3-2
using heaviest weight per set

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Complete the strict press reps at 65-70-75-80-85% 1RM. Aiming to finish the weighted pull-ups as close to your 1 rep max as possible

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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3 Front Squats, pick load

4xEvery 2:30

Starting at 65% of your 1 rep max and aiming to finish at 85% of your 1RM

Basic Endurance 50

Row 20 Calories
Air Squats 20
Bike 20 Calories
Push Ups 20
.....
Add Two reps each after every round.