(suositus Sawolla tehtäväksi)

5RFT:

13 KB deadlift 2x32kg/2x24kg
50 du´s
1 Leggless Rope

5 Rounds
15 Weighted Leg lifts
10/10 Alt. V-ups
8 Knee hugs
6 Struddle Ups
5/5 Hollow to Arch roll

(Rest about 1min between Rounds)

15 min AMRAP:
15 box jumps w/ stepdown
15 American KB Swings 24/16 ->16/12 ->12/8 kg
15 wallballs 9/6 ->6/4 kg

3 RDS, not for time

12 strict c2b
12 strict hspu
20 GHDSU

4RFT:
18 KB Swing 32/24kg
12 Hang Squat Clean 70/55/40kg
400m Run

5 Rounds of AMRAP 3:
3 Power Cleans (60/42.5kg)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP

4*
10* weighted Pull Ups
10* weighted bar dips
TC: 20'

4*
10* Renegade Row DB
20* DB DL
10* DB Thruster
20* DB Lunge
1' rest BTR
TC: 25'

Sumo deadlift 1 RM, then 3 sets normal DL with 50%, choose reps

Ring work, based on Level, choose appropriate:

3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box/station Hold

Rive 5 x 3@75%

Työntö 5x3@75% (pukit)

Etukyykky 5x2@70%

Työntöveto 5x3@90%

Lisapainolankku 4 x 45 sek