2 rounds: 2 min ON, 30s. OFF
1. D-ball
2. Sled
3. Echo bike
4. Box step ups
5. Row
6. Farmer´s carry

3 rounds:
5- 10 pull up
10 V-up
20s. hollow hold

Deadlift Progression
3 x 20, 1 x 10 @ 60-62,5% of 1RM

5 Rounds For Quality:
7+7 KB or DB Turkish Sit-Up
12 Dbl Plate Cuban Press
75s KB Plank Drag Through
10 Banded GHD Hip Extension

EMOM 12:
1. 3 Back Squat @ 80, 85, 87% of 1RM
2. 2 Back Squat @ same percentage
3. 2 Back Squat @ same percentage
4. Rest

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For time :

4000m Bike Erg
21 Push Jerk
2000m Bike Erg
21 Push Jerk
4000m Bike Erg

60/42,5 ( Teen 50/35kg )

( 20 - 30 )

Back Squat

4 x 10 x 60%
1 x 10+ x 60% ( leave 2 - 3 reps tank. )

Clean & Jerk

1 x 3 x 40%
1 x 3 x 50%
1 x 3 x 60%
1 x 3 x 75%
1 x 2 x 80%
2 x 1 x 85%

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

Take The Day Off.