Banded deadlift 8-8-6-6-4-4 reps

Eilinen/Lepo

E2M for 18 min (3 sets)
1 – Seated Dumbbell Press x 8-10
2 – Supinated-Grip Bent-Over Barbell Row x 8-10
3 – Suitcase Carry x 80 Meters (40 meters each side)
+
5rft
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

For time with a partner:
400 Meter Farmer Carry @32/24kg
Then,
3 Rounds of:
30 Deadlifts @100/70kg
30 Goblet Squats @32/24kg
Then,
400 Meter Farmer Carry @32/24kg
*One person works - split as desired.

Timecap: 30 mins

Voima:

*3 x max reps vaakarengassoutu

*Lankkupitotekniikka (lapatuki, core)

*Etunojapunnerrustekniikka

Dead Row 3x4-6
Maastaveto 2x90%
Stoppivedot 5x3x60%

Raakatempaus + tempaus

1+1 RM

Takakyykky, maksimi temmolla

4x2x80%

Lisäpainovatsat

4 x 10

A: Clean armwork game
B: Clean doubles (play with the height of racking)
C: OHS 5RM

WOD

3 ronds for time:

9 M / 5 W Bar Muscle Ups

18 Push Jerk 50/40

Db row 4x8/8