Deadlift

5 x 5 x 65 - 70%. Dead Stop.

Send Off 3:00

Press 5x3
Weighted pull-up 5x3
Do as a super set. Rest 2-3 min after wpu.

EMOM 10:
1: 5-15 ring push-up
2: 2: 8-12 supine ring row ( use challenging height, but do quality reps)

For time:
Karen
If your Karen PR is under 6min go heavier ball ( M:25-30lbs F:16-20lbs)

4 rounds of:
Barbell deadlift x5
Max push ups

Then 4 rounds of:
Barbell Bent over row x10
Weighted crunch (use a db) x20
Mes ball Russian twists x20

Finisher
2x500m row (2 mom rest between sets)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 bent over row
12 du's or attempts

Metcon/Metcon-comp(20)
open gym-make up a wod from the week or
5 giant sets
10 curls
10 sh press
10 upright row
10 dips/ring dips
20 cal row or 40 du's

*rest as needed in between rounds

work up to heavy (12)
strict/bench press/bent over row

Finisher
2 min s/a para stretch
2 min hip distraction
100 temp tantrum

Maastaveto tekniikka /

5 x 8 maastavetoa

5 x 30" on - 30"off
Chest Facing wall handstand hold

3rft
800m run
1000m row
20 Ball slam

Saturday

4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat