W/ U – 400m Run
2 Rds
15 Wall Balls (14)
10 Good Mornings w/ Bar (45)

Strength – DeadLift
5 x 45% (105)
5 x 45% (105)
5 x 75% (155)
5 x 85% (175)
3-5 x 90% (3x185)
3-5 x 90% (3x185)

WOD -
7Min AMRAP
6 Push Press ½ BW (65 lb)
3 Muscle Ups (CTB pullups w/purple band, dips with 2xred band)
5+1

Then
1000m Row For Time
4:12

2-4-6-8-10-12...

Jumping pull up
Push-ups
Box jump-overs

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

Power snatch

5 to 7 x 1 @ 70+%1RM snatch, go EMOM

1: 10 cal bike erg
2: 10 box step-overs with DB's
3: 8 burpees over DB
4: 15 abmat sit-ups
5: 6 back squat @AHAP
6: rest

OPTIONAL – 3 Rounds @ 2-3 RIR
'
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

For time
- 800-meter run
- Max-reps GHD hip extensions in the remaining time

RestDay!

Next Deload Week

*jerk: työnnä sarjan sisällä eri puolille 2=1+1

2× 1+1+2@barbell, 3× 1+1+2@65-70% jerk-%, rest 2min