For Time:
27-21-15-9
Burpees
KB Swings (32\24kg)
Overhead Squats (50\35kg)

5' AMRAP:
600m Run Buy in
12 Deadlift (100\70kg)
12 Bar Facing Burpees

Rest 5'

5' AMRAP:
400m Run Buy in
9 Deadlift (120\85kg)
9 Bar Facing Burpees

Rest 5'

5' AMRAP:
200m Run Buy in
6 Deadlift (140\100kg)
6 Bar Facing Burpees

Complete as many rounds as possible in 12 minutes of:
40 double unders
10 left-arm overhead walking lunges
7 lateral burpees over DB
10 right-arm overhead walking lunges
7 lateral burpees over DB
Use a 22,5/15 kg dumbbell on the lunges.

Te veto + tempaus RM

• 95% +90%

Te veto korokkeilta polvenalta
3RM

• 95% +90%

Voimatempaus 3x3

Suorinjaloin mave 3x4

Tempaus 70%,75%, 3x1@80%
Rive + työntö 1+1@70%, 3x(1+1)@70%
Etukyykky 3x2@75%

Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

Conditioning
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

• Ghd back extension: 3x15-25

5 rds:
OHS 10-8-6-4-2
(60/40, 70/45, 80/50, 90/55, 100/65)
(~50-85%)
75 DU's

(barbell from ground)

5x5 (70%)