BASIC STRENGTH
4-5 Rounds:
1-3 Rope Climbs (options)
10 Romanian Deadlift (barbell)
10 Ring Row
20 AbMat Sit ups / GHD
10 Biceps Curls
-> 30-60s Rest Between the movements!

For Time:
21-15-9:
Kettlebell Swings 24/16
Burpees

4x

2min ON/2min OFF
15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time

Front Box Squat
Build to a Heavy 1 in 9. Rest 2:00
- Sets of: 5,4,3,2,1,1,1...
- Parallel box
- Option: 6 x 4 @moderate weight.

3 round of;
10/side DB Hang Power Snatch @50/35lbs
10/side 1-Arm DB Rows @50/35lbs
20 x Toes to Bar

TIME CAP = 12:00

Back Squat
Build to a 2RM in 7 sets. Rest 2:00
- Shoot for a small new PR
- Option: 5 x 5 @moderate weight

A)
Front Box Squat
4 x 4 @moderate load, every 60-90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.

Every 5:00 x 3 sets
15 Calorie Bike / Row / Ski
15 Deadlifts @ 100/70kg

• Score = fastest split
• Goal: Sprint pace, don't hold back.
• Rx+: 125/80kg

E2M x 5

1 round of light "DT" @60/40kg
12 deadlift
9 hang power clean
6 stoh

Rpe 3.5

Treenin idea on kehittää barbell cycling tekniikkaa hieman kevyemmällä painolla mikä on normi DT:ssä. Paino pitää olla sellainen, että pystyt mennä ub kaikki liikkeet. Liikkeiden välissä voi pitää lyhyen tauon.

100 Walking Lunges for cooldown

• Do sets of 10-15 and then rest for 10-15s.