5 Sets: (18 min)
- 5 Sumo deadlifts

Build to heavy.

14-minute clock:

2k Row

In the remaining time AMRAP:

25 Double-Unders
10 Burpees

Raskas viikko

A1. Ring pull up Cl. 3x2+1 (RPE9)
A1b Nordic curl x2 (RPE8)
Tauko 3 min

B1. FG-soutu 4x10(RPE 8)
B1b. Takareisivaihdot x 6 o/v
Tauko 2 min

C1. Yläpito isometrinen (fg/ilman) x 14s
C2. Kylkikeinunta x 10 o/v
C3. Rengaskippi x 10
C4. Joustohyppy x 25
C5. Hauiskääntö pallolla x max
Amrap 14 min

Partner wod ( You GO, I GO )
2 sets of
5 mins of :
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg
Log your reps and the Goal is to achieve the same or more reps in the second set!

RestDay!

70 minutes @ HR zone 3

Use any machines as you like.

2-4 Sets for Quality

10+10 – 3 point single arm DB row
20 Banded Bicep Curls
10+10 Single arm offset Deficit Push-up
20 Banded Triceps Extensions

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x max 85%

OPTIONAL COOL DOWN
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child's Pose

6 min mobility:

20"s Dead hang
10 KB Jeffersons curl
8+8 World greatest streach