E3M x 5
6-10 bar over burpee
10 tng deadlift @65-70%

Treeni kehittää maastavedon kestovoimaa ja kykyä ylläpitää tekniikkaa Open-tyyppisessä, hieman hengästyneessä tilanteessa. Painon pitää olla sellainen, että tekniikka pysyy hyvänä loppuun asti.

Partner AMRAP 40

40cal machine
40 Plate GTOH @20/10kg
40 sit up
40 air squat

( I go, You go)

4 sets:
8+8 Bulgarian Split Squat
- 90-120sec Rest
- Use barbell, KB's or DB's for extra weight.

Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift 10-20lbs more than week 1 depending on difficulty moving through the past three weeks.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.

7 deadlifts (47,5/70 kg)
5 hang power cleans
3 bar muscle-ups

Scaled WOD
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

8 hand-release deadlifts
Farmers carry (80 m)

15,12,12,10,10 vasarakääntö käsipainoilla
30,20,20,15,15 ojentajat kuminauhalla

snatch high pull 4 x 3 reps

15K run

3 sets of
-8 Deadlifts @67,5%+
-Big set of Ring Dips
-5-8 Strict Chinups (weighted if possible