A) Banded Sumo Deadlift
8 x 2 every 60s.
- Approx 50% of 1RM
- These are SPEED reps, reset on 2nd rep

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

1RM

4x1

Otm x 10
3 pull up

*find a weight / scaling that you can do all sets with same weight or band. Try make fast and strong pulls as possible.

8 kierrosta parin kanssa

15 kp rinnalleveto riipusta eli kippihauiskääntö
15 kp vauhtipunnerrus
15 etunojapunnerrus

Tekijää vaihdetaan kokonaisen kierroksen jälkeen. Valitkaa sopiva paino, jotta saatte tehtyä kp-liikkeet lähes putkeen. Punnerrukset voi pätkiä mutta lyhyillä tauoilla. Kierroksen tavoiteaika 1.30-2min. 2 käsipainoa kp-liikkeissä.

15-12-9

• box jump (75/60cm)
• weighted lunge
• snatch push press (two second lockout at the top)

This is not for time. Try to do the sets unbroken. Use 50% of 1RM snatch on lunges and push presses.

15-12-9 reps for time of:
Thruster [45/30 kg]
Toes to bar
Kettlebell sumo deadlift
high-pull (2/1,5 pood)

20 x Bar over jumps
9 x SDHP [40/25kg]
20m Farmers walk [24/16kg]

5 x Wall Balls
5 x Burpees

Treeni
13 min amrap
8 T2b
10 Db Hang CJ 22,5/15kg
12 Cal Row
30s rest

Wod
Hiki
13 min amrap
4 T2b /8 Hanging knee raise
10 Db Hang CJ
12 Cal Row

For time :

Run 1200m
20 Burpees
20 Strict Handstand Push Ups
Rest 2 minutes
Run 800m
40 Burpees
15 Strict Handstand Puhs Ups
Rest 1 minute
Run 400m
60 Burpees
10 Strict Handstand Push Ups