Sumo Deadlift 4x3 reps
-rest 3 min between

Bench press 4x4

8 Rounds, for Time

8 Push-Ups
8 GHD Sit-Ups/sit up
8 Air Squats
8 Pull-Ups
8 Deadlifts 40/30kg
8 Hang Power Cleans 40/30kg
8 Shoulder-to-Overheads 40/30kg
8 SDHP40/30kg/calorie Row

5 x 6 bench press
- leave two reps in the tank
- rest 3 min btw sets

3x10 Slow Back Extension in GHD (OR slow, light weight good mornings)

Vaihtelevassa maastossa, ylä- ja alamäkiä

5x5 Front Squats, work up to a Heavy 5RM

Snatch pull 4x3

3 x 2 Snatch pull from the floor. Use 80-100% of 1RM Snatch

5 x 2 clean

• heavy but no max!