Deficit deadlift 5-5-5-5-5 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

• Interval of:
1 Interval of:
Assault Bike 40 Kcal @ max effort
Full and complete rest.
1 Interval of:
Assault Bike 30 Kcal @ max effort
Full and complete rest.
2 Interval of:
Assault Bike 20 Kcal @ max effort
Full and complete rest each interval.

• 10 reps for time of:
Legless Rope Climb

Takakyykky 5x7 @75%

10 burpees/bodybuliders -alt
20 box jumps/step-ups - alt
30 WB 6-10/4-6 kg -alt
40 KB-swings (40+40) -same time

Optional Accessory

GYMNASTIC STRENGTH

2-4 set: Hollow 360, rest as needed between
RPE 3

3 rounds for time of:

• 15 cleans
• 15 thrusters
• 1000 m row

Women 95 lb. Men 135 lb.

Etukyykky 6x2@80%

Rive + työntö

5 x (1+1)@70-80%

Tempaus

5 x 1@70-80%

Cardio machines / Upper/midbody Crossfit movement for 20-40 minutes @ treshold pace
Make your own practise. Choose from rower, bike, ski, sledge, Assault bike, double unders, push ups, handstand push ups, pull ups, rope climbs, hs walk, 1 arm db movements etc..

5 Sets Max reps C2B

rest 2 min btw sets.

Jokainen setti maximi toistot, niin pitkään kun kipin rytmi säilyy. Ilmoittakaa sarja kohtaiset toistot,