2x2x44
2x2x51
2x2x58
2x1x62

Bench press 10-8-6-4

Zone 1:
Burpee over Bar/Box

Zone 2:
Wall/Air Squat

Zone 3:
Shuttle Run

Zone 4:
Run

Zone 5:
RowErg

Zone 6:
Jumping Lunges

-4 rounds
-1min work/15s transition
-After 2 rounds 2,5min rest

Back squat 1x7

10 rounds for time:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
Goal: 8 min.

Deadlift
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

Etukyykky 2×4

800-1600m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

As heavy strict 5 rep as possible with full range of motion.

AMRAP 10

6-8-10-12-14..etc Deadlift 70/50kg
1-2-3-4-5..etc Wallwalks