A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

For Total Load:
5 Sets of 3

*Building off 6.28.22 

YGIG
30 Rounds For Time
5 Box over step (2x12,5kg)
3 Strict Handstand Push-Ups
1 Deadlift (85kg)

Syklin kolmas viikko. Jotka ootte menossa Itäkairan pätsiin niin ma+ti treeniä ja ke+to huilia.

Total 12min

-KB swing (heavy)
-Box jump
-Goblet squat/Wall ball

5 Sets of:
Max effort time under tension in Ball Up Hold
- go every 2:00, record time after each effort

EMOM36:
1. 3-6 mu / 6-12 c2b / pull up
2. 12 box jump over
3. 10m handstand walk/ 2-3 WALL WALK
4. 20 air squat
5. 100m shuttle run (10m x 10m)
6. REST

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep
TC 35

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts

Single Leg FL Calf Raises
2 x 20 each. Rest 60s.