Stiff-legged deadlift
4x8r @ 2 reps in the tank
Go every 90s.

Floor Press
6 x 4 @60-70% of 1RM, every 60s.
- Speed focus
- Little bit heavier than last week again, one less rep.

Box jumps
5x3r
Go every 60s.
Step down and do not assist the jump with arms.

3 sets of
8/side DB/KB Bent over row

3 sets of
8/side DB/KB Strict Press

30:00 work
40 Calorie Row
2:00 Jog/Walk with Med Ball / 2 x Stairs with Med Ball
20 Hollow Rocks
10 Up Downs
- Goal: Sustainable smooth moderate effort.

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

[Kilos = 22.5/15]

Rinnalleveto + työntö 84/58kg tai n. 80%
15,10,5
Assault/Echo bike/Soutu
30,40,50 cal

Aikaraja 24min
Valitse tankoon paino, joka on raskas mutta kuitenkin hyvin hallinnassa. Hyvä lähtökohta on lähteä tekemään toistoja ykkösinä rauhallisesti.

Front squat

3x5 @70%

*Lepo 2 min sarjojen välissä.
*20 min tähän osaan

3 Sets of 5