5 strict ring dips + 8 dumbbell push-ups

Go every 3:00

5-10km Run ja/tai 1h uinti

Tai ZONE 3 (HR vihreä alue kellosta)
Row 5k/Bike 10k

2 rounds:

AMRAP6

6 x shuttle runs (1 rep = 7,5 + 7,5 = 15m)
8-10 x T2B's
3 x wall walks

Rest 1:30 between amraps

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Foam Roll
1:00/1:00 Pec Foam Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

4x5 Deadlift

2-3 rounds:

10 curtsy lunge
10+10 suitcase deadlift
10+10 Db row

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

9' AMRAP
10 jumping lunges
10 alt. DB snatch @22.5/15kg
10 alt. V-up