Deadlift

A) Build Up To Days Heavy 1RM

B) 2x3 @85-90% From 1RM
*rest 3min between sets

Strength

A) 4x Superset:

• 10 Bent Over Barbell Row (myötäote)
• Max Reps: Strict Chin Up (1 RIR)

*rest 3 min between

B) 3-4x Superset:

• 10-15 Romanian DL (2x DB)
• 45-60s Spanish Squat Hold

*rest 3min between

Metcon

30min EMOM:

1: ”x” Reps bMU
2: 20-25 GHD
3: 6-7 Wall Walk
4: 60 DU
5: Rest

For time:
Run 4,5 km

8 rounds for time w/ partner, YGIG for rounds:
4 bar over burpee
8 power clean
24 DU / 36 SU
8 front squat
- rest 30s between partners

TC: 25min

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CIRCUIT
4 kierrosta - 40s./20s.
1. Tempaus vuorokäsin kp
2. Farmarikävely 1 KK
3. Goblet squat
4. Sivutaivutus seisten KK
5. Köydet

GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

10 rounds for time:
• 5 Wall Balls 20/14#
• 3 Handstand Push-ups
• 1 Power Cleans 185/115#
Goal: < 10 min.

Partner workout

AMRAP 10 mins
Partner A : 400m run
Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
( Switch when run is complete)

REST 3 mins

AMRAP 10 mins
Partner A : 30 machine cals
Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
( Switch when machine cals are complete)

REST 3 mins

AMRAP 10 mins
Partner A : 40m bodyweight walking lunges
Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
( Switch when lunge is complete)

Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1