Sumo deadlift 10-8-6-4 reps

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

3 rounds of:
5+5 Pallof presses
15 KB swings
20 alternating DB snatches
25 KB deadlifts
Rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

3k bike erg
800m run

+

2 rounds:

8 push ups
10 DB's hang clean and jerks
10 burpees over DB's
20 T2B's

LÄMMITTELY
• Kuminauhan kanssa lonkan ojennus-, lähennys-, koukistus- ja loitonnus
• Lankussa polven veto lantion alle (kumppari)
• Tukea vasten vaaka + lantion kierto
• Vaaka + painon siirto käsissä
• Eteentaivustus + kyykky
• Lantionnosto - toisen jalan irrotus
• Simpukka --> sivulankku + simpukka

TEKNIIKKA
Tuulimylly

VOIMA
Amrap 12min
3-5 x/puoli tuulimylly
8-10 x rengassoutu
8-10 x goblet squat