A) On the minute for 20min
1. 12 deadlift
2. 9 hang power clean
3. 6 shoulder to overhead
4. Rest

Practice for next week's "DT" workout. Weights 50-60% 1RM c&j. You can start with 50% and increase the weight after rounds.

B) Core
Accumulate 1,5-2min L-sit hold and 2-3min arch hold.

4 rounds;
5 Burpees
10/7 Cal Bike/Ski Sprint
Rest 2:00
- Goal: Very hard effort
- A team of 3 or 4 may share one machine and provide a great cheersquad!

Deadlift against a band
8 x 3 every 60s

• Approx 50% of 1RM
• These are SPEED reps, reset between each pull

Tabata 8 minutes:

A) Ring Row
B) Box Dip

6-6-6 of:
BB Bench Press
6RM
90% 6RM 6-6 reps

5min EASY Row/ Run/ Ski/ Bike

5min Act. Mobility
10 Scorpion
5 Crap Holds (3sec hold)
10 Cossack Squats

EMOM 8
1. 12-16 Reverse lunges
2. 8-12 Push-Ups

2min Rest

EMOM 8
1. 20-40sec Hollow Hold
2. 8-12 OHS (Barbell/ stick)

2min Rest

EMOM 8
1. 8-12 Hang Squat Clean (Barbell)
2. 8-12 Dumbbell/ Barbell Biceps Curls

Vaihteluviikko:

25min laadukkaasti

10-15 Selänojennusta boxilta tai GHD
10+10 Yhden jalan mavea KK:lla
10+10 Ristilinkkaria
4-8 Nordic hamstring curl (kuminauha rigissä vartalon ojennuksia)
10 Kulmasoutua
90s kone kevyesti

AMRAP 12:
400/500m row/ski
8 DB squats (15/22.5 kg)
30 double-unders

Scaled WOD
AMRAP 12:
200/300m row/ 500m bike
8 DB squats
30 single-unders

3 Sets

60sec Barbell Bicep Curl (3sec down)
Rest 30sec
60sec DB’s/Light Plates Kick Back (1sec Up Hold)
Rest 30sec
60sec KB/DB Shrugs (2sec Up Hold)
Rest 30sec

Hint: Light weights

Deadlift week3
5x @ 75%
3x @ 85%
1+ @ 95%