4 RFQ
5 deficit deadlift
10 SDHSPU
5 strict pullups

Jalat putkeen - 1min tauko

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 295 lbs (failed at 4)
1x4 295lbs (failed at 4)
1x2 Sat it out.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Can't remember my exact time.

For time:
20-15-10-5 cals of
Row
Bike
Ski

10-9-8-7-6-5-4-3-2-1
Deadlift 135/95
Hang power clean
Push press

• same weight for all movements. Only 1 barbell per person.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

I wasn't feeling it today so I left after 1 round. Saving myself for tomorrow but I really liked this one. I swapped the HPS for 48kg thrusters though since my right wrist don't like teh push up type of workouts much.

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

Five sets of four chin ups. Add weight if needed.

For Time:
100 T2B
- Every break complete 30m Farmers Carry 2x20/15kg DB

4-6sets
10 x Biceps Curl @ moderate weight, barbell or DBs
10 x Bench Dip @ moderate effort
10 x Strict Press @ same weight as curls
1-3mins easy bike, walk, row