side plank banded row 3x8/8

superset, 5x
6 banded lat. pull down
1 slow eccentric pull up

Romanian Deadlift w/DB´S

4 x 15

Go Every 2:30

10-15min hölkkä

10x 400m Juoksua
5min palautuksella

Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5x 5 @50-60% *from 1rm or RPE 5-6
Rest 2-3min btw

B) Accessory (15-20min)

Back Squat:
3x10x Spanish squat
3x
10+10x Hipflexors with band or kb
20+20sec Copenhagen plank

Deadlift:
3x16x alt. Curtsy lunge
3x8-10x Rower hamstring curls

Pull up/chin up:
3x 10-12x Reverse flies
4x 8+8x Ulkokiertäjät käsipainolla/kiekolla

Bench press:
3x 8+8x Half kneeling arnold press
3x 8-12x DB skull crusher

15 mins
Mu transition floor/ box / high ring

EMOM 18
2 mins Z press x 10 - bent over row x 10
2 mins Candle stick x 10 - invisible chair 1 min
2 mins Plate snatch in superman

EMOM 12 mins ( 30-30)
Ring row
Kb push up
L - hang with plate
Kb side bend

AMRAP 30 mins :
12/9 Machine Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / 4 Up - down jumping pull up

Goal: 12-13 rounds or more

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

2 Rounds

250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders

Deadlift

1 x 10 @ 55%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

Go Every 3:00