EMOM x 10:00
5 Pull-ups
10 Push-ups
15 Double Unders

• Goal: Challenging effort with at :15 rest per round.
• Rx+: Chest to Bars and 5 x Strict HSPU. Another possibility is some CTBs + remaining reps as regular Pull-Ups and Pike Push-Ups for the Push-Ups!

EMOM x28
1) bike
2) 30-50s D-ball/kb fr hold
3) ski
4) 20-30m prowler push

Deadlift progression VK 4/4

6x3 @80-85% 1RM

Neljän viikon maastavetoprogressio, jossa sarjoja tulee yksi lisää viikoittain, painot kasvavat ja toistomäärä vähenee yhdellä.

For time:
21-15-9
Deadlifts @100/70kg
DB Walking Lunges @2x22,5/15kg (total reps)

Timecap: 10mins

Goblet Wall Sit With Pulse: 3 x 30s on 30s off.

6 - 8 x 2 snatch

• No fails!
• No touch and go`s!

The following complex for max load in 13 minutes:
1 deadlift
1 clean
1 hang clean
1 jerk

For time
10-8-6-4-2 power clean & jerk 42,5/30
20-16-12-8-4 sit-up

OPEN PREP
Judging each other's workout with partner.

3 sets, go every 4:00
15/12 Calorie Bike/Row/Ski
12 Deadlifts @100/70kg

• Goal: Fast effort, minimum 2:00 of rest each round.

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @50%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @60%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.