Deadlift 5 x 5

Warm up
400m run or 500m row

3 rounds
10 air squats with 3 seconds pause at bottom
10 box step ups

Strength
Backsquat
Every 1:30 x 6
10 reps @ 50% 1RM

WOD
EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs
3rd: 10 alt DB snatch
4th: 12/10 cal row or 10/8 bike

EMOM
Box over burbee
Wall ball
DU
Sit Up
Rest

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

20 Min amrap

• 1 Min Erg
• 10 Alt Cleans (from ground) 1x24kg kb
• 10 Pushups

Lämmittelyinä DUta ja mobbausta

Sarjat laskevin toistomäärin 10 ➡️ 1

Lopuksi maastavetoja 3x10 raskaimmalla kulmasoutupainolla.

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

A.
90s. Shuttle run

2 rds:
9 Kang squat
5 Walk out + 1-3 Push ups
6+6 Bent over row

45s. Shuttle run

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Shoulder/Push press

Mobility...
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders
- Front rack

B.
Max reps Strict HSPU
Rest 2min...
Max reps Strict HSPU

• Ohjeistus: Suorita yksi yhtenäinen sarja putkeen.
• huilaa 2min ja toista uudelleen.

C.
For Time:
21 Power Clean and Jerks (w/ db's)
100 DU's
21 Power Clean and jerk (w/ db's)
100 DU's

• On the Minute: 6 Squat w/ db's
• Start with a thrusters

(Time cap: 18min.)

• Ohjeistus:
• Suorita 6 kyykkyä joka alkava minuutti.
• Aloita kyykystä.
• Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next