Sumo DL (16 mins)
Build up to heavy triple and repeat the same weight 3 times

• keep full reset between reps
• 2 mins rest

Emom x32

1) ski
2) 20-30m d-ball carry / prowler push
3) c2bike
4) 1-3 rope climb/ or scale up to 3-5+ bmu

Bench Press
rest 90s
Weighted Chin OR Pull Up
rest 2min

5 kierrosta aikaa vastaan:

• 10 käsipainotempaus (N 15kg / M 22,5kg)
• 3 muscle-up (renkaissa)

Weighted pull up
2x2 V1

Build heavy set of
3 Squat clean + 1 Split jerk

Sumo Deadlift against a band
3/8 x 3 @ 5% heavier than last week, every 60-90s.
- reset on each rep
- These are SPEED reps

For time
21-15-9 Wall Balls
21-15-9 Box Jumps
10-10-10 Heavy DB Snatches
+
Cash out: 50 Double Unders

3 Rounds of:
5 Strict HSPU
10 Deadlifts 100/70KG
Then Run 400m

This is a AMRAP, Count the 400m Run as 4 Reps.

So 3 Rounds 5/10 then run 400m (repeat for 28 Mins)
A full round is 49 reps