RDL

5 x ( 6 - 8 )

Send Off 3:00

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

EMOM32
1. 40s Soutu
2. 12-16 Käsipainotempaus vuorokäsin
3. 8-10 Leuanveto myötäotteella
4. 40s Pyörä
5. 10-15 Wall ball
6. 40s Kelkka
7. 16-20 Russian twist
8. Lepo

5*5 back squat

Basic Condition 80 minutes

Row 2k

30 double unders
7 + 7 DB Shoulder Press
5 Tall Clean, light

Ski 2k

8 + 6 CTB
14 Box Step Overs 2 x 22,5 / 2 x 15kg
8 + 8 Db Squat Snatch 22,5/15kg

Bike 4k

10 Strict Ring Dip
20 + 10 GHDSU

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08

Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds

Rope climb 6x1-2

For Time :

9 T2B

6 Front Squat
9 HSPU

15 T2B

6 Front Squat
15 HSPU

21 T2B

6 Front Squat
21 HSPU

TC 8

Barbell 100/70kg ( Floor )

Deficit deadlift 3x7