4 rounds
weight 50kg/35kg
5 deadlifts
5 hang cleans
5 front squats
5 push presses
5 back squats

Touch N Go Deadlift
Heavy 3 in 6 sets. Rest 2:00
- exceed last weeks load by 5kg if moving well.

Kaverin kanssa aikaa vastaan:

Buy in: 1K koneella

80 Seinäpalloa
80 Kahvakuulaheilautusta
80 Askelkyykkyä
80 Istumaannousua

Cash out: 1K koneella

-Liikkeiden toistot saa jakaa miten haluaa, mutta vain 1 suorittaa kerrallaan.

TC: 35min

Päivän paras 3

Go every 5:00 x 5 sets
500 Meter Row
15 Russian Swing @32/24kg
15 Landmine Thrusters @ lightish and unbroken

• Goal consistent effort all sets or slight increase in the later sets.

5-10-15-20-25-20-15-10-5 reps. 10m slow walk recovery between each set. Go for the heaviest kettlebell you think you can do unbroken.

Mobility 25 minutes

4 sets for time
400m row
20 DB snatch alternate@22,5/15kg
2 mins rest btw sets
Goal: sub 3 mins/ round
Timecap: 20 mins

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Elbow Out Landmine Row 4 x 8-10 each.
Rest 45s.

Build weight in floor press each round, last round tough. Row maintain a steady weight all sets.

BACK SQUAT 5X3X75%