Pendlayrow tai kulmasoutu
1x 6 1x 4 1x 3 , nousu raskaaseen

2x5min ON 2min OFF
A)
6 Boxille askellusta
6+6 Käsipainotempausta
3+3 Painon siirto lankussa

B)
10 Cal koneella
6 Leukaa -jalat lattialla/kumpparilla
6+6 Vatsakiertoa

4 x 3 min ON / 2 min OFF

75 DU / 120 SU
AMRAP in remaining time:
9 KB Goblet squat 16 kg
9 T2B / hanging leg raises to 90°

For quality:
10-9-8-7-6-5-4-3-2-1 KB box step-ups
20-20-20-20-20-20-20-20-20-20 SU cross-over

Alternate between the movements

20 min EMOM

Min 1: 60-75 DU/SU
Min 2: 2-4 rope climbs/scaled rope climb
Min 3: 20-25 wall ball 14 lb
Min 4: 10-20 T2B/hanging leg raises
Min 5: Rest

Paused back squat + back squat
5 x 1 + 2 reps, go at every 3 min

Build up to a heavy weight

Deadlift
1. Build to today's heavy 3
2. 3 x 3 reps @80-90%

Reset on floor, not touch and go

2-3sets:

10 cyclist squat
10-15 GHD hip extension (2s hold)

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

Shoulder press + push press + power jerk

1+1+1