Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

AMRAP 8

30 GHDSU
50 Calorie Echo Bike
30 GHDSU
Max Calories Echo Bike

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

EMOM’40
1. 12/10 cal row
2. 8 C2B
3. 40 DU
4. 15 Wall ball 9/6kg
5. 5 C&J 60/40kg
6.Rest

AMRAP 20

5 Handstand Push Ups
10 Single Leg Squat
15 Pull Ups

Every 4:00 ( Starting ) 15 Hang power snatch 35/25kg

• Score reps of "Mary"

bike sprints

10x 20 cal bike erg rest 90s. b/w efforts
- all out effort every time

-1 x legless rope climb
-1 x rope climb
-10 push-ups
-12burpee

1+1@up to MAX *no more than 2-3 misses

Lisää painoa 2,5-5kg