Deadlift on a plate 4x6 reps

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

EMOM2,5

3x4 deadstop deadlift @70%
3x4 TNG deadlift @75%

Buy-in: 60 calories of choice

3 rounds of:
- 25 push presses @ 30/20kg
- 20 alternating DB snatches @ 20/15kg
- 15 ring rows
- 10 DB burpee deadlifts @ 2 x 25/20 kg
- 5 strict pull-ups

Buy-in 2: 40 cal of choice

2 more rounds of the above 5 movements

Buy-in 3: 20 cal of choice

1 more round of the above 5 movements

5 x 8

Keep good form

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Every 8 minutes x 5 sets:
12/9 cal bike or row
15 KB swings 24/16 kg
15/12 cal bike or row
5+5 KB goblet reverse lunges 24/16 kg
18/15 cal bike or row
10 wall balls 9/6 kg

1. 45s ski erg
2. 10 steps db walking lunge
3. 45s echo bike
4. 10 GHD sit-up

Push press/jerk 3x9 reps