For quality
3 - 4 rounds:
Turkish get up x 2 (side)
Waitress plate 10 m (side)
Pallof press x 10 (side)
Hanging Scapula pull x 5 (side)

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
:15 on :15 off :15 on 15 off x4
rope slams
push ups-2-2 tempo
mountain climbers
curls-2-2 tempo

Finisher
50 hip raise
1:00 min pigeon per

Maastaveto max1

5 sets of:
High box jumps 4 reps
1 ¼ Front squats 4 reps

For Time:
800/750m Row, 15 C2B, 2 Deadlifts
800/750m Row, 15 C2B, 4 Deadlifts
800/750m Row, 15 C2B , 6 Deadlifts
800/750m Row, 15 C2B, 8 Deadlifts
800/750m Row, 15 C2B, 10 Deadlifts

W: 102,5kg M: 142,5kg

Tempo Deadlift

7 x 1

Tempo:
5 Seconds Up
5 Seconds Down

Back Squat

Build Heavy 5 (no max)

6 rounds for quality

5-10m hs walk
8 ring row

-Soututekiniikka
-Hiihtotekniikka

PK-treeni:

10 min hiihto / skillmill
10 min pyörä
10 min soutu

Kyykky 1x75%
Penkki 1x80%
Maastaveto 1x65%