3 Sets
6-8 Single Leg Kettlebell Deadlift/leg
20 Frog Pumps
15sec Single Arm Ring Plank per Arm

5 R each exercise

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM

Sumo Deadlifts SUPERSET
10 x Body Row

Bench Press SUPERSET
10 x Dips

Front Squats SUPERSET
10 x Gymnastics Leg Curls

Hang power clean x3
Front squat x3
Push jerk x3

Front squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80%
Snatch grip shrugs 3X10 at 80% of your snatch 1RM
Hang snatch from above knee+snatch*(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75%
A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10 per arm
C. OH tricep extension 3x10 per arm

*Lower slowly between reps

AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts @125/85kg
8 Goblet Squats @32/24kg

• Rx+: 142.5/92.5kg and 44/32kg

A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

B) mobility 10 min oman valinnan mukaan

5 rounds

7 deadlift (150/100 kg)
21 WB shots
28 bar over burpees

3*5 back squat

For time:

• 1-mile run
• 135-lb. overhead squats, 50 reps
• 100 GHD sit-ups
• 150 double-unders
• 135-lb. sumo deadlift high pulls, 50 reps
• 100 box jump overs, 24 inches

AMRAP 20 min:
- 25 Toes to bar.
- 25 Sit-ups.
- 25 push up + wall ball (9/6 kgs).
- 30 sec plank hold.
- 25 overhead step ups (medball 9/6 kgs).