Deadlift Wave

3x 4-3-2

1: 2-3 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

.

90s rest between the sets, 2min rest between the rounds

3 kierrosta
2 min soutu, pyörä, hiihto
10 hyvää huomenta kepillä/kuminauhalla
10 linkkuveitsi

3 kierrosta
3 maastavetoa tangolla, lisää painoa joka kierroksella
5 aktiiviset olkapäät, kippaus, varpaat tankoon

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

3-5-8-10-8-5-3 reps of bench press

Pull-ups + hand stand push-ups
6-10 rep 3-5 rounds

Joka 3 minuutti (joka 2 jos haluaa haastetta enemmän) 10x back squat non-stoppina (ei levätä ylhäällä)
tangosta liikkeelle ja joka kierros 10kg lisää, naiset 5kg.

Buy in: 150 DU

1-2-3-4-5-6-7-8-9-10
Deadlift @100kg
Box jump overs @30 inch

Buy out 150 DU

4x4 @ 82%

FS
6x2 @86.5%

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups