For time:

Buy-in:
40 cal Row

4 rounds:
10 Dumbbell Power Clean 2x20kg
10 Ring Push-Up
10 Pull-Up
10 Dumbbell Thruster 2x20kg

Cash-out:
40 Burpees

Time Cap: 40 minutes!

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*Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.*

3x10 Romanian DL

DELOAD

1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

If you need a break from the gym, it is totally fine to do something completely different. For example:

• ball sports
• swimming
• running
• cycling
• yoga
• etc.

"5 RFT:
10 pushpresses 50/30kg
15 wallballs
20 front rack lunges 50/30kg"

3 rnds for quality
5/5 bear pos birddog
8/8 russian twist
5/5 hip airplane

deadlift 5x3 increasing weight, last set is rpe 8

1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) KB Curls: 3 x 10. Rest 30s.

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

Superkids

2 min max reps toes to bar
1 min lepo
2 min max reps DU
1 min lepo
2 min AMRAP 5 push up, 5 abmat sit ups

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 4x5 deload sets @90%
C: Superset x3
C1: Shoulder press x5
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Parin kanssa vuorotellen

5 x 500 m row, 70-80 % of full speed.