Deadlift

A1) Build Up To Days Technical 5RM

A2) 2x8 @80-85% from 5RM
*rest 3min between sets

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 12 Cal Echo
2) AMRAP: Power Clean & Jerk @45kg
3) 6 Shuttle runs
4) Rest

For time:

365 cal bike erg

While other do full round
AMRAP:
5 DL
5 Burpees
5 STOH
5 Devils press

DB 2x 15/10kg

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

Tempauksen ykköset 30kg saakka.

Työnnön ykköset 45kg saakka.

Takakyykky 70-80%
Kolmosia 50,55,60,62
Ykkösiä 65,68,72

Voimatempaus lantiolta + tempaus lantiolta
15,25 useampia

Tempaus riipusta puoli reisi + tempaus
25,29,32,34,35,37,39

2 riveä + 2 työntöä
35,40,45

Rive+työntö
50,50,54

2 etukyykkyä + 3 takakyykkyä x 6 2min
35,45,55,60,60,65

Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

Heavy lunges 10-8-8-4