Deficit trap Bar deadlift 4x5

EMOM 12:
Min. 1 | 5 chest to bar pull ups
Min. 2 | 10-30 Double unders

Penkki 8x8x60%
-niin lyhyet palautukset kuin pystyy pitämään

Kulmasoutu 5x10

Vinopenkki käsipainoilla 5x8-15

Facepull 5x20

5RFT:

400m Run
30 GHDSU
15 Deadlifts 112,5/75kg

( 20 - 35 )

-Pace the run in a way that will allow you to push the GHDSU an deadlifts
-Find a smooth, steady pace on the GHDSU. If you know you'll need a break somewhere along the way, plan to break after 15´s reps or every 10 reps quick 5s.
-Deadlift 1-3 Sets.

2 rounds for time of

• Run 1 mile
• 50 burpees

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM.

All sets across (same
loading).

You can choose from 9 to 12 sets

Find heavy of the day in 15min
(RPE 4+ to 5)

5-10min row/bike/airbike/run

Then 3 rounds:
3+3 DB/KB Snatch into Thruster
10 Burpee Jump in
10 Hollow Rock

Squat Flow with a Plate and
Snatch Drills

EMOM30:

1. 12 Cal Row
2. 15 Push-up
3. 12 Cal Bike-Erg
4. 15 Coblet Squat
5. 12 Cal Ski-Erg
6. 15 Abmat Sit-ups

30MIN for quality:

20 Cal erg of your choice
5 Strict C2B
15 Push-up
10 Ring row
20 Alt. Goblet reverse lunge steps
20 Abmat sit-ups

Tabata:
bicep/tricep (banded)

3x
10 Lateral pull down
10+10 Chest flyes