Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

In 4 mins / 2mins rest x 6 sets

4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run

*Score: Total Time  

LÄMMITTELY

3 kierrosta:
3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x6min ergo, 1 min lepo kierrosten välissä

2min kevyt
1min keskiraskas
1min raskas
2min kevyt

For quality

Death by bench press
Reps 20, then 19..18....3, 2 and 1
Rest 60-120 sec between setts

Every minute for 10 minutes:

0-5min
6 reps back squat
6-10min
3 reps back squat

Run intervals

4 x 5:00 @ just below 5K pace*

– Jog/walk 2:00 for recovery –

• see pace/effort in notes

2-3 kierrosta
30sec on/15sec off
Hollow hold
Heel touches
Mountain climber
Plank hold/plank walk
Crunches

3 rounds
1:00 cardio machine
16 shoulder taps on push up plank
12 alt leg v-ups
8 scap pull ups
4 inch worm with push up to strict/jumping pull up
:30 HS Hold
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes

WU
3rds
8x sit up
10m bear walk
10x burpee over object
+
pumppaile pohkeita nopein venytyksin