Sumo deadlift 5x3
AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds:
10/side weighted box step-ups
10-15 strict toes to bar / knee raise
Rest 1 min between sets. AHAFA.

Every 3 minutes: (20 min tähän osioon)
Pause Deadlift
6-5-4-3

-short pause on below the knee on concentric phase for every rep

For time:
21 db thruster 35/25lbs
1 rope climb
400/300m row
15 thruster
2 rope climb
400/300m row
9 thruster
3 rope climb
400/300m row

Tc 14min

Back Squat

4-4-4-2-2-2

After each set 3 Box Jumps 30"/24"

Go every 3:30

Alternate 15 Min Emom
1. 45 secs dead hang
2. 10 dB strict press 2x 22/15kg
3. 45 secs plank

4 x alkavalla 3 minuutilla

8 boksillenousua raskaan esineen kanssa
3-5 leuanveto tiukkana räjähtävästi

For Time

33-27-21-15-9

Kettlebell Swing 24/16kg
Box Step-Ups 24"/20"

CAP 12

2-3 Rounds:

10-15 Weighted Sit-Ups
10+10 Banded Lat Pull Down
10-15 Seated Triceps Press

15min

3-5 tiukka leuanveto
10 etunojapunnerrus
15 maljakyykky

12min alkavalla minuutilla

1. 4 maastaveto @80% viimeisestä 5RM
2. 10 rengassoutu
3. 5+5 dynaaminen portaalle askellus

Tee kaikki liikkeet mahdollisimman räjähtävästi.