Deadlift 5x5 @100kg

AMRAP 1

250 m row
15 kb deadlifts
15 m lunges
20 kb swings

AMRAP 2

250 m ski
20 WB
100 m FC

AMRAP 3

500 m run
12 box jumps
10 push ups
20 air squats

AMRAP 4

500 m bike
10 squatjumps
10 airsquats

EMOM 10 (0:45 work / 0:15 rest)

1) Double-unders*
2) Rope climbs

• You can choose regular DU, cross-over DU or single-under DUs here

For Time:

21-15-9
Thrusters
Pull-ups

21-15-9

DB Thruster
Burpee pull up

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10/10 Single Leg Glute Bridge-Ups
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-

Death by EMOM:
. Squat clean&jerk x2 (55kg)
. Front squats x6 (55kg)
. Row 10 Kcal

Rest day.

Read “A Deft Dose of Volume”

150 Wall ball shots

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min