1RM Deadift

• set of rows and MU transition work

E2MOM x 6

15 cal air bike
10 push up

6 min rest

E2MOM x 6

15 cal row
12 DL w/ 2 kb (32kg)

800 m rintauintia

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

140 min
Warm up: EMOM15
1.Gymnastics
A. HS Walk practice for 10 min
- 18 m

B. BMU practice for 10 min
- 1 2 2 1 reps

C. BMU Capacity:
Every minute on the minute for 14 minutes:
Even: 12 calorie bike
Odd: 3 Bar muscle ups

2.Weightlifting
A. Clean 1 RM
- Warm up: power clean + clean

B. Every 20 s. for 10 minutes:
1 Squat clean
- Paino 70-75% päivän ykkösestä
- 53 kg

3.Strength
A. Front squat 3x1 @ 93+%
82 82 82 kg

4.Banded spinal decompression

Load up your bodyweight on the bar.
Squat for an AMRAP

Banded Deadlift 15-12-9-6 rep. Add weight for each set.

Choose your weapons, keep the pace steady & enjoy 🤙🏻

3 x 3

For time:

50 wall ball
40 dumbbell snatch, alternating
30 box jump
20 dual dumbbell box step overs
10 burpee ring mu
20 dual dumbbell box step overs
30 box jump
40 dumbbell snatch, alternating
50 wall ball

M: 25-20 kg, F: 20-12.5 kg