10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Track Session (Jos 400m rata saatavilla)

WU:

• 1.6km Easy-Moderate run (4 Kierrosta, nosta vauhtia joka kiekalla vähän)

-10min Active stretch + coordination
Into,

10 Rounds:
E3MOM:

-400m Run (VK+)

Into,
Easy 5min Z2

Single leg kettlebell deadlift.
4 sets of 8 reps each leg.
Rest as needed.

Three times two

For time:
1000m row

All out effort!

6 Box jumps
6 Push ups
6 Toes to bar/ Leg raise

5 sets × 4 reps @moderate load

Go every 2:00

Painonnosto tekniikkatunti

For time

• 50-meter swim (10 sets)
• Rest 1 minute between sets.

4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
50m KB overhead carry
4 Seiza squat sits
20 Banded pushdowns
10 Alternating landmine cossacks