Maastaveto 4 x 4 x 90%

Bike Ergo 20 min.

1 x 20
3 x 10
1 x 15 sumo deadlift

3 x 5

Warm up(10)
5x20m shuttle
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(16)
:20 on :20 plank :20 rest x4
reverse burpees
rope slams
renegade rows
kb swing

Finisher
50 alt sit up
1:00 samson

Max
Half x 3

Front squat
5x 3
- 3s. pause @ bottom
- rest as needed
- 3 Reps in reserve

Intervals
6 x 1min on / 2min off:
A) Max Standing Bike-Erg Calories
B) Max Wall Balls @ 12/9kg
C) Max Burpee to Target

3 rounds
400m row
50 Walking lunges 16kg goblet
200m run
25 box jumps
800m bike, standing (Hard 10)
15 Backsquats (50% of 1 rep max weight)

Rest 5 min

4 rounds
10 t2b
15 v ups
20 hollow rocks

Ski 300cal
10 sit ups
5 handstand push up

D.T. with partner
(35+ yrs)

5 kierrosta (for time) :
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg STOH / Push jerk, 6 reps

Split as needed