Run 800 m
Rest 90 sek
Row 1 K
Rest 90 sek
Run 800 m
Rest 90 sek
Row 1 K

“1 Bar of Death”

10-9-8-7-6-5-4-3-2-1

Deadlift - 95#

Push Press - 95#

Overhead Squat - 95#

RX would have been 125#. Started with 105# for first 10 of everything and then on 7OHS of second round dropped to 95# for remaining time. Glad I did that as the weight really got heavy in the middle sets. Hardest portion was the OHS towards the last few sets. Deadlift and Push Press stayed in good form through out.

EMOM 20

1) 30s. DU's
2) 10 c 2 b butter fly
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest
- do box butterfly PU if need to scale
- keep weight light
RPE 6

For time:
750m rowing
20 Hang Clean to Thrusters 60kg
300m rowing
10 Hang Clean to Thrusters 80kg
750m rowing

5RM Clean Grip Behind The Neck Push Press

For time:
100 DB snatches

Add used weight to comments.

Total 105min
A. WU 500m row, 50 abs & backs, mobility
B. Olympics / Jyrkin tunti
Barbell WU
1. Tempaus nousu max
Tauko
2. Työntö nousu aloituspainoon
Barbell WU, parityöntö Viivin kanssa
3. Työntöveto
80% 3 45kg 90% 3 50kg 100% 3 55kg 110% 3 60kg

Työntö nousu aloituspainoon / päivän max

Do 5 round of:
10 Sumo Deadlift high Pull
10 strict Handstand Pushups

do 6 rounds of the following:
Walking Lunge for 50' with weight overhead (45 lbs Rx)
Do 10 Toes to Bar