20s work / 40s rest for 4 rounds
1. Bike erg / echo bike cal
2. Box jump over 60/50
3. Wall ball 20/14
4. Burpee

Pause Back Squat 3x3
2s pause @ bottom of the squat
start 70-80% 1RM Back Squat

DELOAD WEEK

A) Tempo back squat
4x3 (32X1) @60-65% 1RM

B) 3 rounds for quality
10/side one legged KB/DB deadlift
20-30s hollow hold
20+20s rings to chest hold + ring support hold

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES
300/250m Row/Ski/Bike*
10 Deadlifts (70/50kg)

---

WORKOUT (FITNESS)

AMRAP x 10 MINUTES
250/200m Row/Ski/Bike*
10 Deadlifts @ light

*Double the metres on the bike
- RPE 7
- Video https://vimeo.com/901064995?share=copy

3x2 v2
2x5 v2

AMRAP 4
25 Double Unders
15 Thrusters 35/25kg
5 Bar Facing Burpees

Rest 3min

In a 4min window
25/20 Calories
+
AMRAP in the rest of the time
8 Handstand Pushups
12 Box Jumps

Soutu 2km aikaa vastaan

Tempaustekniikka tyhjällä tangolla 7min
3 maastaveto
3 korkeaveto riipusta
3 voimatempaus taskusta
3 valakyykky
3 raaka tempaus

Ojentajapunnerrus kuminauhalla x 100

For time : Ski 21097m