Every 3 min:

4 - 4 - 4 - 4

80-85% FS maksimista.

8-6-4-2-4-6-8

Deadlift - go by feel, start from 80% of 5RM, when you come back, weight must be higher by few kilos from the starting round. Go every 3 min.

3-4 kierrosta laadullisesti:

8+8 single leg KB deadlifts 16/12
10+10 single leg hip thrusts
15s+15s side plank hold = ylempi jalka penkillä

2-3 kierrosta:

5 leg raises (lattialla istuen jalkojen irrotukset)
15s L-hang
10 single leg alt. Strict T2B

Lepoa sen verran kuin tarvitsee.

5 rounds for time:

1 rope climb
1 rnd of macho man 80/55 - (3 power cleans + 3 front squats + 3 STOH)
10/10m Single arm DB oh lunges 22,5/15

As many Reps as possible in 10 minutes of :

5 Thrusters 60/42,5kg
5 Burpees

High box jump 5x3

Clean Pull ( Deadstop )

5 x 3 @ 90 - 110 % OF HSC

Go Every 2:30

20min alkavalla minuutilla

1. 30 tuplanaruhyppy
2. 3 raakatempaus, raskaahko paino

Valmentajan valinta: bodausta

1 Minute : 5 Burpees
2 Minute : 1 - 10 Thrusters 60/42,5kg

Score : Total Thrusters