Banded Conventional Deadlift: 1RM. Rest 2-3:00.

• Option: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00.

For time

21-15-9 reps of
Front Squats 60/40kg
Handstand Pushups

3 rds for pump
12 bicep curls with barbell (3 sec tempo down)
rest 30 sec
12 triceps with band ( sec tempo)
rest 1 minute

4 rounds EVERY 3 minutes:

50 du´s
12 deadlift 100/70kg
1 leggless rope climb

How did it go?

Vauhtipunnerrus 1,1,1,1,1

nousevilla painoilla, tauot 2 min.

For time:

800m Run
50 Ring-dips
50 Wallball shots
400m run
50 HR Push-ups
50 Thrusters 30/20kg
800m Run

Back squat
9-7-3
9-7-3

hae päivän maksimi!

Overhead squat
4-4-4-4-4
Rest as needed.
Leave 2-3 reps in the tank.

deadlift 1rm