Deficit Dead Lift 5rm

(DL 2 nostopalan päältä)

20 min. AMRAP
5 Wall walking
1 Broad jump
5+5 Turkish get up dumbell 35/25

21-15-9 ( Time cap 8 min)
Row/Ski calories
Wall ball shots

2 rounds
1:30 cardio
5 inch worm
5 burpee broad jumps
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges :02 hold at top
5 jumping pull ups

then 2 rounds
8-10 wall ball shots
8-10 kbs
3-4 burpee pull ups

For Time;
30 Thrusters 40/30kg
30/24 Cal Machine
30 STOH
30 Pull ups
30/24 Cal Machine (same)

TC 12 Mins

Alternate
1. 12/8 cal row/ bike
2. 5-8 strict pull ups
3. Bike /row 12/8 cals
4. 10-20m hsw
5. Rest

30/25 Cal Bike or Row
6 Bar MU ( scaled option 12 t2b)
12 Deadlifts 120/90kg
Rest 90 secs

Post time on completion
TC 14 Minutes

6x

1 hang clean + 2 cleans

Start from 60% of 1RM clean - build in weight

Front squat 4 x 8 @ 75 %

Huom: ilman feilejä. Mikäli viimeksi ei tullut 70 % niin tee sillä nyt

4-5 rounds for quality

1-2 rope climb (legless)
2 wall climb
15 kb swing 32/24 kg