Leppäillään

46 total 3 rnds 23, 17, 6
Bench 50kg
DL 60kg
PP 40kg
Squat clean 40kg
Biceps Curl 15kg
Barbell snatch 15kg
WB 9kg
PU
Step ups

2RFT:

10 Bar mu
20 Bar facing burpees
30 Deadlift 100/70 (no drop)
40 Wallball 20/14p

Warm up(0:00-8:00)
2rds
20 jax
20 h2r
20 arm circles

Mobility(8:00-12:00)
1:00 min couch stretch
20 pass thru

Fittrain Intervals(16)
:40 on/:20 off x4
cal row
jump n reach
mountain climbers
plank tap

Opt(12)
5x100m sprint
3x10 bulgarian split squat w/db's
1600m walk/run

Finisher
1:00 min butterfly stretch
1:00 min plank
1:00 min hollow hold

Do 5 reps every minute

Backsquat 7 x 5 reps

CNJ 6x1
Strict press 5x5
Back squat 5x2

Deadlift:
2 reps w/ 87,5% of max.
Work up to 87,5% with max of 7 sets.

No straps, no belt.

Jumping deadlift:
2 rounds:
100 DU
9 deadlift (60%)
75 DU
7 deadlift (70%)
50 DU
5 deadlift (75%)

Rest 6 min btw rounds. Ideally you have 3 different barbell for this one

4x 30m sled all out push (use weight that allow you to run)

Rest 2min btw sets

3x max load 30m farmer walk
Rest 2 min btw sets

5 kierrosta

400 m juoksu
3 köysikiipeilyä / 9 laskeutumista

TAI 1 köysikiipeily.

TC 18 min

Lisäpainoleuanveto - leveä myötäote
5 x 3