Week 5
Deadlift (Week 5/8)
- 3x4 single reps @88% of 1 RM
- 1x max reps of @88% of 1 RM

1. Superset A) 3x4 strict pull up @rpe8 Sc: 3x4 (weighted) neg. pull up / 12 heavy ring row

B) 3x4 strict ring dip @rpe8
Sc: with band/feet assisted/box dip

1. 3 rounds of a) 8/8 single arm bent over row @rpe8 b) 30-45” hollow rock c) 10 Cuban Rotations

5 sets of 3 Bent Over Rows

Peruskuntotreeni

Kulmasoutu tai pendlayrow
3x8, nousu V3

Emom 12
1) 45s Kone
2) 5-10 Etukyykkyä (tanko, kp, kk)
3) 4-8 Burpeeta
4) Lepo

Maastaveto 10x2 nousevilla

Warmup
2 sets
20 Passthrough w/rubber band
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Clean
Technique
With PVC and barbell
- Deadlift
- DL & Shrug
- Shrug & pull
- Muscle Clean
- Pull & receive
- Power clean
- Squat clean

Clean complex
10 min for quality:
1 squat clean

For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Voima
EMOM8
1.1-2xKB Goblet squat 10
2.Strict hanging knee raise 5-10

Metcon
Amrap 6min 1-2-3-4-5-6-7...
KB SDHP
KB Swing
Jump over line

Split the class into 3 groups !

Partner workout (YG,IG)
AMRAP 11 mins
200m- 400m -600m ...row
10-20-30 ... Wall ball box step over @9/6kg
*After each set complete 40m Sled push @50/35kg per team!

REST 2 mins

AMRAP 11 mins
20-40-60-80 USA swing @24/16kg
10m-20m-30m-40m ... sandbag walking lunges
*After each set complete 10 burpee box jump @60/50cm per team!

REST 2 mins

AMRAP 11 mins
5-10-15-20-25... ( DB renegade row L,R+Push up) @2x22,5/15kg
10-20-30-40-50... jumping pull up
*After each set complete 80 double under per team !

AMRAP 15

12/10 cal row
10 db box step overs (pick weight)
10 kb swings 24/16kg

C5DT