A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner Stretch

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk

Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&L

Strenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step down

rest 2 min

8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walks

target 3-4 rounds per set
Keep steady 80% effort pace

Accessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed

Every minute on the minute for 5 minutes complete

• 5 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 3 clean and jerks (touch and go)

• Rest 1 minute

• Increase load each minute as you are able

Every minute on the minute for 5 minutes complete

• 1 clean and jerk

• Increase load each minute as you are able

20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry

Wod
Treeni:
21-18-15-12-9

Overhead squat 45/30kg (max 50%)
Bar over burpee (tasajalka hyppy)

Hiki:
21-18-15-12-9
Front squat 45/30kg
Bar over burpee (vapaa ylitys)

Tc 14 min

• 90s. Row/Bike

• 2x
  8 DB Deadlift
  8 DB Front squat

• 45s. Row/Bike

• 2x
  6 DB Hang Power clean
  6 Burpee

• Mobility...

• Work on Deadlift

REST DAY