3 rounds
75 DU
500/400m Row
25 Ball slams

Deadlift
Shoulder to Overhead
Weighted Russian Twists

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

Deadlift 2x10, 1x6, 1x5, 1x4, 1x3

2-3 min light cardio
1-2 min prayer pose
1+1 min tricep strech
1-2 min forearms streching

8 Rft
8 push jerk 60kg
8 bar facing burpees

• 3min: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 3 rds:
  6 One leg deadlift
  6 Shoulder press / Push press / Split jerk
  6 Reverse lunge

• Mobility...

• Work on: Split jerk

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

Emom 7
25 double under max effort pistol squat
Quarto minuto rest

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min