4x3 Deficit Snatch Grip Deadlift @100% of 1RM Snatch
- Rest 2min btw sets
- Stand on a 20kg plate

EMOM 35:
1) 45s laite
2) GHD sit ups / jalkojennostot
3) DU 20-30
4) HSPU
5) Pistol squats / db lunges

A,
Push Press 5-3-2-1-1

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

B,
Weighted Strict Pull-up 5-5-5-5-5

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

3-5x 5

Goal- Go heavier than last week.

C,
For time:
50 Row Calories
50 Box Jump Overs@60/50cm
50 Deadlifts@80/55kg
50 Partner Wall Balls@9/6kg
50 Synchronized Push-ups
50 Partner Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Row Calories

Complete in teams of 2.

Goal: Sub 21-minutes

D,
3 rounds for quality of:
16x [ 1 Single Leg Balance + 1 Banded Row ]
8 Ring Glute Walk Outs
Hollow Rock, 30 secs

[ 1 Single Leg Balance + 1 Banded Row ]- 8 L/8 R

Front squat 4x(3/40s” + 3)

6 rounds of: 2 min on/ 1 min off
6 cal ski
6 burpee box step overs
Max devils press

Toes To Bar practice

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Overhead squat

• build up to heavy 1REP max overhead squat in 15min

steated Shoulder press 5x5

5x5 Front squat

70-90% from 1RPM

Varied intervals x 6 sets:

A. 500/400 m bike
B. 15 v-ups
C. 150 m run
D. 8 pull ups
E. 16 KB snatches
F. 20 air squats
2 min rest

Change the order of movements for every set.

30 Min amrap

• 5 minutes ERG (Push yourself)
• 50 Air Squats

Score is total amount of reps + however you choose to count your Erg-score as this is not Erg-specifik