1 K run
50 pull ups
50 pistol squats
1 K run

TC 20 min

Find heavy 3-5 reps set in 20 minutes

min 1 - 10m front racked lunge walk with 2 kb's (10-12 steps)
min 2 - 10-15 push ups + 10-15 air squats
min 3 - 10-15 kb swings
min 4 - rest

Deadlift
5-5-4-4 V2
Every 3 minutes
-vitoset samalla painolla ja nelosiin pikku korotus ja molempiin sama paino.

3x7 reps @72-76-80% of 1 rm.
rest 3-3,5 min between sets.

A. (5x40% of max strict hspu) + 1+1 rep from last week. So if you did 5x5 this week is 5x7!
90 secs air squats.
This will get harder each week with variance in the resting movement.
Resting movement should be easy and slow.
Post reps on WODconnect

3 rounds for time

3 rope climbs
10 alternate leg pistol squats
30 wallball

2 rounds
20 m of front racked lunge walking
rest 15-30sec
60-80m farmers walking (same weights or bigger ones)
rest 2 min and repeat.

Deadlift
6-5-4-5-6 V2 all sets
Every 3 minutes

For time

100 DU
30 hang power clean (50/40kg)
20 STOH (50/40kg)
10 bar MU
100 DU

Scale to

50 DU (singles do not count)
30 hang power clean (40/30kg)
20 STOH (40/30kg)
10 C2B pullups or jumping bar MU
50 DU