For time:
30 Calorie Bike
30 Deadlifts (100/70kg)
30 Lateral Burpees

Options for Bike: 45 Calorie Row or 30 Cal SkiErg or 400m Run
Timecap: 9 mins

Compare to: 2019.05.09
Deadlift in 3 sets or less is the intent.

Extra credit:
Crossbody Carry - 6:00 x Max 30m sets
- Switch sides every 30m

Complex of: (16 mins )
2 Deadlifts
2 Power Cleans
2 Front Squat
*Build to a max load in 8 sets. Rest 2:00
- Same complex as last week, but doubles!
- Go higher, than last week!

Overhead Squat

OHS (% of Squat Snatch)

8x65%, 5x75%, 3x80%, 3x85%, 2x90%, 2x95%

For time

30 DB Snatch 30/20kg
8m HS Walk (Unbroken)
20 Single arm DB thruster 30/20kg
8m HS Walk (Unbroken)

Kyykky 4x2x80%
Penkki 3x3x75
Kyykky 5x70%
SitUps 5x10 (3s staattisella pidolla)

Lämpö

3krs.

10+10 Pull apart
15 KB Swing
10 Back Squat
20 deadbug

Kyykkyyn työntö 5x2x35-55%

Rive + etukyykkyy + työntö

7 x (1+2+1)x70-80%

Valakyykky

4x2x80%
3x1x90%

2 rounds for time:

• 10 deadlifts, 315 lb.
• 20 deficit handstand push-ups, 4.5-in. deficit
• 30 front squats, 95 lb.

5min Row/Bike with nose breathing only

Lunge Flow video

Running clock 50 min

2 min Bike
20 m Plate OHS walking lunges
20 Band face pull

2 min Row
15 box step-ups
15 Abmat sit-ups

2 min Ski
15 wall squats
30s Superman hold

hpc 6x4