Deadlift 2 RM, then 2 sets @ 50% (choose reps)

FOR TIME

400m run
20 kb swing @20/16kg
20 abmat sit ups
400m run
20 box over jumps @60/50cm
20 v-ups
400m run
20 burpees
20 toes to bars

Z-PRESS

5x4
build up in weight
rest 2min between rounds

3 rounds:
6 reps per leg
1. Box step, side version
2. Bulgarian squat
3. Deficit hip raise, one leg version

BACK SQUAT

every 3min
5-4-3-2 reps

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Viimeine viikko, lisää painoa viimeviikosta!

3-4rounds:

12-15 barbell bicep curl
12-15 ghd hip extension / or good morning

A,
Part 1
Complete as many rounds as possible in 15 mins of:
20 Row Calories
16 Front Rack Box Step-ups, 34/25kg
12 Push-ups

Directly into part 2...

Part 2
Complete as many rounds as possible in 15 mins of:
20 Bike Erg Calories
16 Box Jumps, 60/50cm
12 Pull-ups

B,
For quality:
15-12-9-6-3 reps of:
Handstand Push-up
D-Ball Ground-to-Over Shoulder, 50/30kg

Handstand Push-ups- must be unbroken

Just Get It Done

C,
For quality:
50 Band Pull Aparts
50 Banded Straight Arm Pull Downs
50 Banded Face Pulls
50 Banded Rows
25 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

15-12-9
T2B
Wall ball shots 12 / 9 kg
Thrusters 50 / 35 kg

3-4rounds:

8 snowangel
8+8 deadbug
8+8 Db press

Chest To Bar Pull Ups

3 Sets For total Reps

30 sec On
10 sec Off
20 sec On
10 sec Off
10 sec On

Rest 3 min btw rounds.