Deadlift 4 RM, then 3x4 @ 90%

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch

For time

• 400-meter run
• 15 overhead squats

♀ 65 lb
♂ 95 lb

Hang squat snatch (mid tight) + squat snatch

3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Hang Squat clean 3 RM

Run 50 min

Alternate B1 / B2

B1. Seated DB press* – 3 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2
B2. Single arm DB row– 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

• Note this is seated on a bench (NOT floor like on a Z-press).

Squats - 15 reps
Push-ups - 15 reps
Wall Sit - 45 secs
Lunges - 15 reps
Jump Squats - 15 reps
Sumo squat - 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Eilinen/Lepo