Rm Deadlift

1RM Strict Weighted Muscle-Ups

day 5, 6x2 @ 80%

20 pull ups
50 pallo maasta hartioille
50 devils press
50 kb etukyykky
50 boxin yli hyppyä
100 tuplanarua

Stretching, mobility, foam rolling, etc.
Get ready to tomorrow.

100 Double unders for time

Amrap 15:
200m run
15 Power Clean, 50/35
10 Front-Squat, 50/35
15 K2e

1

BB Thruster
Wall Run

2

Bench Hops
Ring Dip Negatives

3

TRX Mountain Climbers
TRX Body Saws

4

Bumper Plate OH Lunges
Toe Taps

5

DB Snatch
Ab Rollouts

6

KB Swing
Double KB Farmers Walk

6x20:10/Exercise

OHS @ 42.5kg & Burpees
21-15 - 9 for time.

Warm up:
5 min shoulder mobility
2 rounds
10 bb backsquats
10 romanian deadlifts
10 snatch pull from pos 1
10 muscle snatch

Strength:
Backsquats
10 min to work up to 80 %
5×5 @ 80% of 1RM (85 kg)
2 min rest between sets

WOD:
15 min amrap
30 – 20 – 10 – 20 – 30
cal row
between sets 10 burpees over the rower
Result: 130 cals - 50 burpees

Rest 5 min

amrap 5 min

squat snatch @ 40 kg
count snatches for score: 14 squat snatches