Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
Run or walk for 20 minutes or 2 miles

Finisher
50 knee tap crunch
1:00 butterfly stretch

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippi T2B x 10 toistoa + 10 hollow rock
B) Käsilläseisonta seinää vasten x 20-30 sec + 10 arch rock

Power snatch 1-2-3-4-5 reps

3-5rounds:

3-10 strict pull up
15 hollow rock

RestDay!

Wide grip Bench press 3x12 reps

Online Semifinals Event 2

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 50 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 50 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Scaling

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 35 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 35 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option

For time

• 35 dumbbell shoulder-to-overheads
• 35 dumbbell deadlifts
• 35 sit-ups
• 70 single-arm dumbbell squats
• 35 sit-ups
• 35 dumbbell deadlifts
• 35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

9' AMRAP
10 KB sumo DL high pull @24/16kg
10 cal row (6cal airbike)
10 alternating jumping lunges