DU:T
Crossit

Deadlift 4x5 + 1x5

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM

For load

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: Supinated Db biceps curls 3set

Sarja 1 snatch pull + 2 tempausta

3-position snatch (squat/power)
-above knee/below knee/floor

Lift 10x every 75sec

3-4 rounds
30sec on/15sec off
-hanging Leg raise
-lantion tiputukset lankussa
-lantion nostot sivuille
-mountain climber

Push press
3x3