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Deficit trap Bar deadlift 3x4

for 90min
bike erg, row, bike erg 10 min each
- Nasal breathing
- HR @ 70-80%

Shoulder press

5x supersets
-8 shoulder press
-12 wall ball 7-8kg/ 5-6kg

*build to heavy shoulder press
*2min rest
*mark the shoulder presses weights on result

FOR TIME

50 cals Row (both)
50 Pullups
50 BBJO
50 T2B
50 Lunges w. 30kg DB on Shoulder
50 S2O w. 30 kg DB
50 Lunges w. 30kg DB on Shoulder
50 T2B
50 BBJO
50 Pullups
50 Cals Row (Both))

Clean 1RM

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score: Total calories

Find 7x heavy cleans in 6min. Talvikarkelo 3. laji Kolistelu.

AMRAP30 in groups of 3, YGIG, divide anyhow:
90 / 75 cal row
90 box get up (60/50)
90 russian twist
90 / 75 cal bike erg / air bike / ski erg
90 goblet squat
90 mountain climber (1 rep = both legs)

Target: RPE 7-8.