6x4x85-95% Deadlift
Rest 3 min

1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
- Roughly 90% of 1RM.
- Option: Moderate set of 4

A1 Back Squat 3x10
Rest 1min

Metcon:
2 rounds for time
20 thruster 40/30
20 burpee over bar
20 wall ball
20 abmat sit up
20 frontrack lunge 40/30
rest :45s

Timecap: 12 min

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)