Deadlift X x 8
As heavy as form allows!

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Post 4 heaviest successful sets

FS:10+8+6+4+2

2x 6min amrap

Cindy
- 5 pull up
- 10 push up
- 15 air squat

3min rest

1. 3-5 Ring MU
2. 10 power snatch 40/30kg

Scaled option
5-8 strict pull ups.

Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
10 box step ups (bodyweight)
15+15m single arm farmers carry @15/22,5kg
20 shoulder taps on wall climb or push up hold
then 1 set

6 weighted box step ups @15/22,5kg's
3-5m hs walk or 1 wall climb

Warm Up
2 rounds
1:30 cardio machine
5 push up to downdog
5 dynamic squat strech
10 pass through
5 ohs with stick
5 sots press with stick
then 2 rounds
10 barbell ohs
2 burpee pull ups /Burpee touch the pull up bar above
then 1 round
7 ohs @20/30kg
2 burpee pull ups /Burpee touch the pull up bar above
5 ohs @27,5/40kg
2 burpee pull ups /Burpee touch the pull up bar above
3 ohs @35/50kg

A)
Glute Bridge Floor Press
5 x 5 @50-65%, every 60s.
- These are SPEED reps. Move fast!

B)
Elevated Ring Row
4 x 15-20. Rest 60s
- Option: Ring Rows

AMRAP 8
4 Bar Muscle-Ups
8 DB/KB Snatches 20-25/12-16kg
16 Wall Balls

3 rounds:

15 Box over Burbee 50/60cm

10 Push up

5 Pull up

TC 10min

Front Squat 5-3-1
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%