Deadlift up to knees, Rest 2:00-3:00 between sets

3 @ 50%
3 @ 60%
2 x 3 @ 70-75%
4 x 2 @ 75-80%

3 rounds of:
6-8 rdl
8-10 pallof press / per side

3 rounds of:
8-10 1-leg hip thrust
1 set lying leg lift

AMRAP12:
12/9 cal row or ski
20 walking lunge
20 hollow rock
50 su

Warm Up
2-3 min air bike + 2-3 min jump rope
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 3 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Military Bench Press 4x5reps@60-70-75-75%
perform 1-2 legless rope up/down + 1 normal climb
rest 3-4 min bwn sets

Metcon

18 min amrap
15 drag rope double unders / 36 double unders
3 ring muscle ups / bar muscle ups / burpee c2b pull ups
9 ghd sit ups
target rounds 8-12.

Accessory Work
2-3 sets
8-12 pec flyes with light dumbbells 2.5-7.5kg 's
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

Syklin toinen viikko!

*rest 2:00 between Amrap's

A) Amrap 6
12 cal bike erg
8 burpee box jumps
Amrap double unders

B) Amrap 6
12 cal row
8 single arm devils presses
Amrap wallwalks

Double DB overhead hold

*every time brake set, perform 6 burpees

*2 sec pause at the bottom

5-4-4-3-3

Go every 2:30

3 rounds for quality:
8+8 banded bent over rotation
12 landmine t-row @ RIR 1-2
12 rolling tricep extension @RIR 1-2

banded bent over rotation:

landmine t-row:

rolling tricep extension:

5-5-5-5

Go every 2:00

1:30/side Couch stretch

1:00/side Pigeon stretch

10 reps Jefferson curls

1:00/side Kneeling hip flexor stretch

10 reps Supine scorpions

10 reps Prone scorpions