A)
Front Box Squat
4 x 4 @heavy load, every 90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.
- each set AHAP

RestDay!

3 Rounds: 
1 Minute Machine or Jog
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDLs
5 Front Squats 

1 Set:
Max Unbroken Strict Handstand Push-Ups

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Strength
5 rounds for quality
10 right arm DB strict press
0:45 plank with plate on back 35/25
10 left arm DB strict press
0:30 hollow hold

Warm up deadlifts and handstand push up

WOD
50-40-30-20-10
Calorie row

After each round
10 deadlifts 185/135
10 HSPU
30 dubs

• sub bike for row but 5 calories led each round

3 rounds for quality
1. BB row 15 reps
2. BB hams 15 reps
3. Muscle up 4-8

Viikko 4
6 sets, rest 1min between
Max effort
60%
Max effort
60%
Max effort
50%
50%

5 x E90SEC
2-2-2-1-1 strict pull up

• leave 2-3 reps in tank

21 15 9