40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#
Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80%
• 3 reps at 85%
• 1 rep at 90%
• 1 rep at 95% 1 RM

Tempaus lantiolta 20kg saakka 2-3 x monta

Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56

Työntöveto
3 x 3
65,70,75

Plus loppujumps! 😬

Weighted Dip 2x10

FOR TIME

8 bmu
20 wall ball @9kg
6 bmu
20 wall ball
4 bmu
20 wall ball
2 bmu

4 rounds @ steady pace

10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5-minutes Bike Erg @ easy pace

Every 2 mins x 15 sets
Rotate between:

A:
3 wall walk + 15 wall ball @9/6kg

B:
5 burpee Pull up + 15 KB USA swing@24/16kg

C:
7/7 KB snatch @24/16kg + 35 Double under

Remaining time is rest in each set!

4 x 3 min ON/2 min OFF

AMRAP
10 push-ups
10 alternating DB snatch 15 kg
7 cal ski erg

Back squat 1RM re-test

Build up:
2 reps @65%
2 reps @75%
1 rep @85%
1 rep @95%
1 rep @100-103%
1 rep @105%

And keep going

3:00 row
+
2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row