Sumo deadlift 5 RM, then 3x 3-4 reps @ same weight

3" paused deadlift 5x3

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

For time
150 cal row or 120 cal bike

100 TTB*
one person works while the other hangs on bar

50 synchronized bar facing burpees

• all work to be completed in that order
• can break up calories however

Parittomalla minuutilla hupsu, parillisella pistoolit

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

HS walk practice 12-15 mins
- weight shifting practice
- Shoulder taps (wall, box)
- kick ups to handstands ( hold 10-15 sec )
- HS side walk around box

135 + 50 min

1.BFLY
- 40 reps

2.Squat clean ladder
- 55 65 70 72.5 75 77.5 80 kg
- 50 s. time to lift, 10 s. transition
- Tie brake: max lifts with heaviest weight / jumps over the bar
- Result: 65 kg + 49 jumps (over 70 kg bar)

3.Conditioning
A. FT:
50 cal ski
40 pistol squat
30 wall ball @ 20 lbs
20 single arm STOH w/DB - 35 lbs
8 RMU
50 cal ski
Time: -

B. 15 min easy bike

4.Strength accessory
A. 3 sets:
- 12 low cable pulley - 40 40 40 kg
- 8 side lat raise - 10 10 10 lb

B. 3 sets:
- 10 3-point row - 30 35 35 lb
- 8 bicep curl & press - 20 20 20 lb

C. 3 sets:
- 8 cuban press - 1.5 kg
- 8 supinated straight arm raise - 1.5 kg
- 10 s. active hang + 10 s. passive hang

D. EMOM7: abs

E. 3 sets:
- 3x7 bicep curl - 13 kg

Keep bpm.125-145