3x8 Back Squat @70-75%

Work up to heavy 4RM

2x6 @90% of your 4RM

3x3 deadlift

15min alkavalla minuutilla

1. 7-10 kp tempaus
2. 7-10 kp thruster
3. 7-10 boksihyppy

Joka minuutilla tulisi jäädä ainakin 20s lepoa

Open Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

60kg. deadlifts, 10 reps
15 box jumps, 24-inch
82,5kg. deadlifts, 15 reps
15 box jumps, 24-inch
100kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
142,5kg. deadlifts, 30 reps
15 box jumps, 24-inch
165kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

42,5kg deadlifts, 10 reps
15 box jumps, 20-inch
60kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg. deadlifts, 20 reps
15 box jumps, 20-inch
82,5kg. deadlifts, 25 reps
15 box jumps, 20-inch
92,5. deadlifts, 30 reps
15 box jumps, 20-inch
100kg. deadlifts, 35 reps
15 box jumps, 20-inch

EMOM6:
1. 8-10 double db/ plate upright row
2. 8-10 double db/ plate bent over reverse fly

EMOM x32

1) ski
2) 5-10 ttb
3) c2bike
4) 10-15 box jump over

3 rounds:
20/15cal Row
7 Medball Clean
7 Wallball
7 Burpee over Medball

---

5-10 Down Dog to Cobra video and Squat Flow with a Plate video

In teams of 3:
AMRAP in 30 minutes:
12 Cal. row
12 DB. snatch (6/6) 30/20kg
12 Wallball shots 20/14
12 Toes to bar

1600m Farmers Walk
3 Rounds
Max time in Plank
1min Rest
Max time in L-sit
1min Rest
Max time in Hang
1min Rest
Result is combined number of seconds. Rest periods doesn't count.