Even: 5 thrusters @AHAP
Odd: 15 sit-ups

Deadlift 4 RM, then 3x4 @ 90 %

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

Warm Up
20 min foam rolling

Recovery Wod
2 rounds
24/20 cal rowing recovery pace
10 tempo barbell z-press 15/20kg barbell only
10 LU-raises with 5kg plates
10 good morning with barbell 20kg

2 rounds
24/20 cal ski erg recovery pace
10+10 single arm kb swings 12/16 kg
10+10 banded trunk twists on static lunge hold
:45 blackburn

2 rounds
24/20 cal bike erg
15+15m single arm bottom up carry with kb 8-12 kg
20 banded air squat
:20 hollow body hold

Cool down
10 min lowerbody mobility.

FRONT SQUAT + SINGLE LEG RDL with ROTATION

3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers

Along Beaufort waterfront.

46:06

Miles:
9:12
9:18
9:25
9:03
9:09

Right hip tender on last half of run, stopped every 1/2 mile to stretch.

Parireeninä sulkapalloa liivi päällä. Paras 5 erästä.

building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

1@up to 62-65%, sn-%, rest btw sets 2min