4-6 sets alternating:

A) max unbroken set of wall balls

B) 25 pulls on the rower for meters

• rest as needed between efforts

Go All Out!

Deadlift, 6 x 2, 80 %

1) Monostructural
2) 10 KBS + Box Over jumps
3) Rest

warm up to 80%
10x1 with minimal rest.

So 10 heavy singles with short rest! No fails

"Zeus"

3RFT:

30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 40

Lattiapenkkipunnerrus maksimi toistot 80% (5RM)

For time :

Run 900m
50 Thrusters 20/15kg
30 Pull Ups

Target Time 6-7 min.
Time Cap 12 min.

Soututekniikkaa:

leg drive - leg drive + pull - leg drive + pull + hands back &stop.

8 EMOM:

1. 40s easy row, 20s rest.
2. 40 moderate fast row, 20s rest.

Easy pace - for technique

Alternating EMOM 10 minutes:

Even: 10 DB Thruster
Odd: 10 Strict Chin Ups

Choose a challenging weight that allows good movement.
Break up the chin ups as needed or just do as many as you can in 60 seconds.

Back squat 6x3 reps
-same weight in every set and if possible add a bit more than last week.