4 x 8

4 km row PK2

Rive ja työntö

4 rounds for quality:
10 Ring Rows
10 Kneeling Landmine Presses
10 Chin-ups
10 Standing Landmine Twists
- Rest as needed
- Choose weight, unbroken sets & focus on movement

EMOM 15:
1.min. HS Walk 2-10m
2.min. 8 box jump, rest of time kb swing
3.min. rest

5 Rounds for time of:
5 deadlifts 120/70
10 burpees

Deadlift

5-5-5-5-5

Lift Every 3:00

Warm Up
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups

WOD
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 20 toes to bars + 15 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 15 toes to bars + 10 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max reps of 10 toes to bars + 5 pull ups

Strenght
Overhead Squat
5-4-3-2-1 reps, build to heavy single for the day
rest 2-3 min bwn sets

Accessory
2-3x15-20 laying knee curls on rower
2-3x12/12 seated kb press
2-3 x 10+10 banded trunk twits + 10/10 pallow press on half kneeling position
rest as needed

On The 2:30 x 6 Sets:

Set 1 : 7 Reps @ 65%
Set 2 : 5 Reps @ 68%
Set 3 : 3 Reps @ 70%
Set 4 : 7 Reps @ 68%
Set 5 : 5 Reps @ 70%
Set 6 : 3 Reps @ 73%

3 x AMRAP3 - rest 1 between AMRAPs:
3-6-9... kbs (24/16)
2-4-6... jumping split squat
1-2-3... burpee over kb
After each amrap, continue where you left off in the previous one.

Target: 80-85% effort