Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

1rm squat clean

6 Kierrosta: (you go, i go)

10 Cal pyörä/soutu
15/15m Kahvakuulankanto
16 Curtsy kyykky
12 Tankosoutu

3 Rounds For Quality:
16 Walking Lunges
:30 HS hold
10 Kip Swings
10 Push-ups

20min amrap

20 cal bike
15 wallball

A,
Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
1 Power Snatch @84/57kg
6 Strict Pull-ups
12 Over Unders @60/50cm

Goal: 6+ rounds

C,
Underhand PVC Stretch, 60-90 secs

Banded Lat Stretch, 60 secs/side

3x6 Eccentric Split Squats- 6 secs lowering

AMRAP 15

15 Med Ball Cleans 12/9
20 Push Press 52/35kg
25 m farmers carry 32/25kg

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

6 Rounds

• 2 min Erg
• 1 min Deadlift 2x24kg Kb
• 1 min Squat 2x24kg KB
• 1 min Burpees

No score - just Keep it going and set a rep-goal for each movement and Try to reach that

Backward stepping lunges 5 x 8