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.

Tempo Back Squat, Every Rep 2-3 sec pause on Bottom.

6-6-6-6-6-6

Go Every 3:00

45-55 Minuuttia:

Hölkkää / reipasta kävelyä, sykealueella 3

3 sets for Quality
3/3 Turkish Get-Ups
30m Crossbody Carry (switch arms halfway)

A. AMRAP 12
16 SA KB Push Press
16 KB Swings
16 KB Pull Through
20/15 Calories

Rest 3min

B. AMRAP 12
16 DB Snatches
16 Reverse DB Lunges
16 DB Biceps Curls
8 Burpee over DB
8x7,5m Shuttle Runs

Rest 3min

C. AMRAP 12
5 Pullups
10 Pushups
15 Squats
20 Russian Twists

For time

• 50 Box jumps (60/50 cm)
• 50 Jumping pull-ups
• 50 Kettlebell swings (16/12kg)
• 50 Steps walking lunge
• 50 Knees to elbows
• 50 Push press (20/15kg)
• 50 Back extensions
• 50 Wall ball shots (20/14 lbs)
• 50 Burpees
• 50 Double unders

Timecap: 30min

Hölkkää / Reipasta kävelyä 10 minuuttia

25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

In Pair

16 minutes of Max Calories (2min rest btw)

A) Bike
B) Row
C) Ski

Emom 15

1) 10 Etukyykkyä
2) 5 Thrusteria
3) Lepo

*Paino saa tuntua raskaalta, mutta toistot tulisi saada UB.

Weightlifting

3 position Snatch x 2 x 5 @ 65% 1RM

Have you forgotten about speed in favour of weight on the bar? Stay fast and you'll get stronger, allow yourself to slow and you'll get nowhere fast.