Penkki 5x2 (60-65-70-75-80%)
-1.toisto rinnasta, 2.toisto puolesta välistä
-molemmissa 2-3s stoppi

T-bar row 5x12-20

Tuettu käsipainosoutu 5x8-15

run 21,09 kilometer / 13,10 miles

EMOM 15:
Min 1: 5+5 DB Power Snatches 20/15kg
Min 2: 10 Push-ups + 10 V-ups
Min 3: 15 Squats

Hanging Bent Knee MB Raise: 3 x 8-10. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 8´

1+1, 2+2, 3+3, etc…
Burpee TTB or Toes through
rings
Medball Clean

RPE 3+
Target: 8min of consistent
moderate intensity work

A,
5 rounds for time of:
10 Strict Pull-ups
15 Dumbbell Deadlifts, 32,5/22,5kg
Dumbbell Farmer Carry, 50 m

Wear a 9/6kg weight vest for an added challenge if you like.

Goal: Sub 18 min

B,
2 rounds for quality of:
Sled Push, pick load, 45m
Rest 1:30
Sled Push, pick load, 30m
Rest 1:30
Sled Push, pick load, 15m
Rest 1:30

Romanian deadlift 3x10

Alternate A,B&C for 4 rounds:

A) 3 Weighted Pull-Up + 3-6
Strict C2B
B) 6+6 Seated (floor) DB/KB
Press
C) 5 Depth Jump to Box *

*Start with a small box/stack of
plates. Perform an explosive
vertical jump!

6min AMRAP:

Row 1000/800m + remaining
time AMRAP of:
6 Power Clean
6 STOH
6 Box over Jump @75/60cm

RPE 4
Target: 2+ rounds

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kk

Alternate A,B&C for 4 rounds:

A) 3 Weighted Pull-Up + 3-6
Strict C2B
B) 6+6 Seated (floor) DB/KB
Press
C) 5 Depth Jump to Box *

*Start with a small box/stack of
plates. Perform an explosive
vertical jump!