AMRAP 8:00
15 Deadlifts @100/70kg
30 Air Squats

Goal: 4+rounds
Pace this like an open workout breaking deadlifts early.
Deadlift weight should be moderate: at least 5 reps per set.

Extra credit:
Banded Glute Bridge: 4 x 10. Rest 60s.

Accessory work

3 Giant Sets:

10m Single Arm Overhead Dumbbell Walking Lunge (Left)
10m Single Arm Overhead Dumbbell Walking Lunge (Right)
10 heavy banded kettlebell swing

10m= about räkin yksi suora

12 DB snatch (30/20kg)
9 Burpee
12 Chest to bar
9 Burpee

4x8 (70 % max)

14min alkavalla minuutilla
1. 15/12 cal pyörä
2. 5 pallo/säkki maasta olan yli

4 rounds
3 l- pull ups
10 T2Bs
10 box overs 60cm/50cm
10 HSPUs

21-15-9:
OHS
Toes to bar

(Time cap: 7min.)

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

AMRAP 12:
10 Burpees
25 Double Unders

Light Option

EMOM 12
1. 5-10 Burpees
2. 10-30 Du
3. Rest

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

Buy in 12 cleans 90kg/65kg
3 rounds
10 ring dips
40 sit ups
40 DUs