10min of
10 cal ski erg
5 light seal row
10 barbell RDL
3 box jumps

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Deadstop Deadlift
6x2 @85%
- full stop and re set after every rep
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps

Warm up
2 rounds
1:30 cardio machine
20 shoulder taps on push up plank
12-15 alt leg v-ups
12-15 ring row
12-15 kb swings
:30 bar hanging

Skills
Kipping Toes to bars + Knees to elbows and DU's

Strenght
3 sets of Strict Toes to bars / Leg Raises / Knee raises
3 sets of Strict or Kipping Toes to bars or knees to elbows

Accessory Work
4 sets
5-7 strict chin ups
10+10 suitcase deadlifts
30-40m bear hug sandbag carrying
rest 2-3 min bwn rounds

1:00 + 1:00 Banded Lats Stretch
1:00 Banded Pass Trough
7 + 7 Db Shoulder Press
20 Sit-ups
7 + 7 Db Bench Press
20 Back Extension
5 Wall walks

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.

A) Strength

Every 4 min. x 4 sets
12 deficit reverse lunge
12 alternating gorilla row
12 single arm turkish sit up

B) Partner WOD

AMRAP 4 min.
2-4-6-8-10…
double KB snatches + 20m overhead carry after each round

-rest 1 min.-

AMRAP 4 min.
2-4-6-8-10…
double KB cleans + 20m front rack carry after each round

-rest 1 min.-

AMRAP 4 min.
2-4-6-8-10…
double KB suitcase deadlifts + 20m farmer carry after each round

Relay style, so switch after full rounds.P

4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

3 sets,every 7min
run 800m
15 burpee box jump overs
* timecap 6min / set

For time :

15 Thrusters 45/30kg
50m Sprint ( OHKIN Lähemmälle nurkalle )
15 Thrusters 45/30kg
100m Sprint ( Puoleen väliin OHKIN takaseinää )
15 Thrusters 45/30kg
150m Sprint ( OHKIN taaemmalle nurkalle )

TC 5

A1: Dips 4x6
A2:Strict pull up variations 4x7
B1: Body weight transversal abduktion rows 3x20
B2: SA Log Shoulder press 3x8/arm

Deadlift 5 RM