4x5 @kohtalainen

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
3x 3 within 20% of your heavy

B,
For time:
100 Double Unders
50 Deadlifts,102/70kg
50 Toes-to-bars
100 Double Unders

Goal
Sub 11 mins

C,
3 rounds for quality of:
10 L/10 R Banded Clamshells
Single Leg Balance + T-Hold, L 20 secs/R 20 secs

Partner Wod (33 min)

1. Amrap 3’
   Partner A: max rep of Am Swing
   Partner B: max total rep of Goblet Lunges
   Rest: 2’

2. Amrap 3’
   Partner A: max total rep of Goblet Lunges
   Partner B: max rep of Am Swing
   Rest: 2’

3. Amrap 3’
   Partner A: max rep of Snatch
   Partner B: max meter of Front Rack Carry
   Rest: 2’

4. Amrap 3’
   Partner A: max meter of Front Rack Carry
   Partner B: max rep of Snatch
   Rest:2’

5. Amrap 3’
   Partner A: max rep of Sumo Deadlift High Pull
   Partner B: max rep of Push Press
   Rest: 2’

6. Amrap 3’
   Partner A: max rep of Push Press
   Partner B: max rep of Sumo Deadlift High Pull
   Rest:2’

7. Amrap 3’
   Synchro Burpee Deadlift

2 High Hang Power Snatch + 2 High Hang Squat Snatch

2 Sets 20/15kg
2 Sets 30/20kg
2 Sets 40/30kg

For quality
3 - 4 rounds

A. Air plane barbell version 10 x side
B. Good Morning x 10
C. Reverse goblet squat 10 x side

EMOM 10:
Odd: 6 C2B
Even: 10 WB 9/6kg

Rest 3min

EMOM 10:
Odd: 10 Ring Dips
Even: 12 Alt. DB GTOH 22,5/15kg

Rest 3min

EMOM 10:
Odd: 10 Burpees
Even: 30sec 90° Wall sit

Rest 3min

EMOM 10:
Odd: 10 GHD sit-ups
Even: 10 Box jump Overs 60/50cm

60 minute Bike, Run Or Row

Deadlift, Tempo 4-6 sec Down.

2 x 5 x 50%
2 x 5 x 60%
2 x 3 x 70%
2 x 2 x 75%

Send Off 3:00

Bench press 5-2-5-2

For time:
1000/800m Ski
80 DU
20 Front Squat 43/31kg
40 GHD Sit-ups
20 Front Squat 43/31kg
80 DU
1000/800m Ski