For time
15-10-5-10-15 reps of
Deadlifts 100/70kg
Handstand Pushups (strict if possible)

Push Press 3RM

2 rounds
40-50 plate hops
20 walking lunges
5 push up + inch worm
10-15 ring row

3 on: 2 off (6 intervals)
A.
2 Rounds; (70/50kg)
12 Deadlifts
10 Front squats
Then Max Burpees over the bar.

B.
20/15 CAL Row
15 DB step overs 22.5/15x2
Max Double unders

Score is Burpees + double unders.

4 sets for quality:

Double DB/KB farmers walk 60m (raskaat painot, DB vaikeempi)

Hollow hold 10 sec + 10 hollow rocks

Ski erg 30/26 cal

3 x 5 (samoilla painoilla)

EMOM 16:
Minute 1: 5 High Box Jumps @75/61cm
Minute 2: 10 Hanging Strict Straight Leg Raises
Minute 3: 20 Front Reverse Lunges @42.5/30kg (10/leg)
Minute 4: 20-30 Barbell Rows @42.5/30kg

• Weights light and fast, unbroken sets.
• Adjust for 15-20 seconds rest per interval.

1.) 2 Front squat
2.) 4 Back squat

@72%/Back squat 1RM

Last week!

Push press 3x3 (Advanced). Add 2,5kg to last workout.

Push press 1RM