3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

E2MOM x5:
6 alt. pistol squats
12 sit up
24 DU

Target: 60-90s work / round.

Amrap for calories
5-4-3-2-1 min
Bike, Row, Ski

1 min rest between sets
Total 50min

4x
3 min AMRAP
1 min rest

3 bar MU
6 alt. DB snatch
9 box jump

@ 25/17.5
@ 30/24 "

---

start from every amrap beginning
score is the lowest round
focus on fast transitions

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

Run

6 x 400m Rest 90sec ( rentoa kovaa, ei täysillä )

2 x 1000m Rest 2 - 3 min ( rentoa kovaa, ei taysillä )

1) run 200 m
2) 5 GTOH
3) rest

Q7AV

👓🕶🥽🥼🦺👔👕👖

For time:

35 GHDSU
30m Handstand Walk
500/450m Ski Erg
30m Handstand Walk
35 GHDSU

TC 15