deadlift 4x3x85%

Every 2,5 min for 5 times
5 deadlifts @75% of 1rm.

Deadlift (Heavy single of Day)

9-7-5-3-2-1

Send off 3:00

8min Emom:
A) Row
B) 20 Air Squats.
Rest 1min.

8min Emom:
A) Bike erg
B) 10-20 Push ups.
Rest 1min.

8min Emom:
A) Ski erg
B) 5-15 Pull-ups.
Rest 1min.

8min Emom:
A) Echo bike
B) 10-20 Sit-ups

emom 8
2 clean&jerks @60-80%
(squat clean + split jerk is what we want to do)

Handstand push up week 3
10 Min EMOM
4-8 Kipping hspu

Same as last week but try to add one more rep each min if possible. If last week was inconsistent then stick with a maintainable number.

Amrap 10

2-4-6-8-10 etc..
Hang DB snatch alternating
Alternating lunge steps (DB edessä)
After each round 20 DU / 30 sec DU practise/ singles

L1: 22,5-20/ 15kg
L2: 25/17.5kg

DL

3 - 3 - 3 - 3 - 3+
80-85%, rest 3-4min

DL

3 - 3 - 3 - 3 - 3+
80% DL max, rest 3

In Teams of 3

3x3x30s SKI for max cals

3 min vaihto ja lepo

3x3x30s ROW for max cal

Jokainen suorittaa 3 kertaa 30s sprintin, lepoaikaa jokaiselle jää 1 min sprinttien välissä. Suorituksen teho 85-95% max.

Tulos on yhteenlasketut henkilökohtaiset kalorit/laite.