Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
Rest as needed

~3 miles in 30 minutes

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 90%

5 Rounds

4 push press @ 80%

Vauhtipunnerrus, 5 x 5 , sopiva paino / tekniikka

Annie
For Time:
50-40-30-20-10
-DU
-Sit Ups

5 RFQ

• 3 Front squats 80kg
• 8 GHD Situps
• 8 GHD Back extensions

170 min
Warm up & COS 15 min

1.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- 2x1 + 9x2
- MU x 20

2.SHSPU
A. Lift-off + Pike push up 3-4 x Max effort
- 8 7 7

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 12 11 9 9

3.Conditioning
Linna masters qualification

Part A.
AMRAP 6 minutes:
15/12 Calories Row
12 Toes to Bar
9 Overhead Squats - 30 kg
- Reps: 2 rounds + 12 + 12 + 7 OHS

Rest 3 minutes

Part B.
On the minute for 6 minutes with increasing weights:
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
- 35 40 45 50 55 60 kg
- Reps: 3 power clean @ 60 kg

Rest 3 minutes

Part C.
AMRAP 6 minutes:
40 m DB Overhead Walking Lunges- 15 kg
30 C2B Pull Ups
20 Box Overs 60/50 cm
10 DB Devils Press
Max Bar Muscle Ups in the remaining time
- Reps: 26 CTB

4.Strength
A. 3 sets:
Archer ring rows x 10
Half kneeling DB Press x 6+6 - 20 25 25 lbs

Peg Board practice

Pushing / Core Work for quality
AMRAP 20
10 pike push up
8 kneeling hamstring curls
6/6 bird dog row
4 negative HSPU
2 wall facing strict HSPU
1 min rest

Vartti soutua.