4 Rounds
1 min work/ 15s rest
A)Row
B)Burpee Box jump
C)Kb swing 24/16kg
D)Wall Ball
E)Rest

Accessory
3-4 Rounds
Backward sled drag 40m
Kettlebell pull through plank 6-12
Ghd back extension 8

7:00 Deadlift + Christine
8:00 Core
9:00 Basic Endurance

16:00 Deadlift + Chistine
17:00 Voimistelu
18:00 Deadlift + Christine
19:00 Basic Endurance
20:00 Mobility

Deload Cycle Start!

Optional Accessory

STRENGTH
Alternate for 4 rounds:

1) 6 Back Squat
2) 8 DB Bench Press, tempo 3210 (3sec down, 2sec hold at the bottom)
3) 8 Pendley Row or Landmine Row

RPE 4
Try to add 5-10% compared to last week.

30 Minutes on the Clock:
Row 2k*
Remaining time Max Rounds:
40m Front Rack Carry @24/16kg
40m Single OH Carry @24/16kg
40m Bear Crawls (or 5-15m HS Walk)
40m Heavy Sled push
Rest as needed.

*Half the group will do this at the start, the other half will start with 9mins remaining.
- Score = what you ate for breakfast - don't lie =)

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on both lifts. This is a 3% increase from last week

Row With Partner max distance in twenty minutes.

Other perform plank hold same time, than other Rowing.

Endurance WOD

40min amrap with partner

Row 500m
30 kb snatch 20/12kg
30 situps

Toisen soutaessa toinen tekee liikkeet.

Optional Accessory

CONDITIONING

2 rounds for time:

9 Left side DB Deadlift @22,5/15kg
6 Left side DB Front Squat
3 Left side DB Jerk
200m Run
9 Right side DB Deadlift @22,5/15kg
6 Right side DB Front Squat
3 Right side DB Jerk
200m Run

RPE 3-4, go by feel

Target: all reps unbroken. One end of the DB must touch the floor in deadlift. Tailor the loading to fit your fitness level.