3x8 Single Leg KB Deadlift (8 per side)

• Use moderately heavy weights

e3,5m x 4:
3 *bench press @ RIR 1
6-8 DDB bent over row @ RIR 0-1
*2s pause bottom

100/70cal ergo
80 steps walking lunge
60 sit ups
40 back extensions
20m Burpee broad jumps

Scaled WOD
3 rounds for time
50cal ergo
40 steps walking lunge
30 sit ups
20 back extensions
10m Burpee broad jumps

WU: AMRAP8:
2min erg
rest of time:
6+6 1-leg plate gtoh
6 dive bomber
12 cossack squat alt.

Front Squat

10 mins to build up to the heaviest double
--then--

3 x 2 @90% of the first part ,go every 90 sec

Sumo Deadlift
4 x 7 reps, @ 3110, rest 60''

Sumo = wide legs, narrow hands

Bench press
1. 3x2
2. 2x1

AMRAP 12 mins
8 Dumbbell Box Step Overs, 22.5/15 kg, 50cm
6 Toes-to-bars
4 Dumbbell alt. Hang Snatches, 22.5/15 kg

Accessory:
Standing bicep curls into Arnold press with DBs @med weight
4x10 reps
rest 60s

Penkki 3x5x75%
-joka työsarjan jälkeen band-pull-aparts x 30

Pullover 4x15

Vipunosto eteen levypainolla 3x20
Ojentajat maaten käsipainoilla 3x10-15
-superina

Penkki 3x5x75%
-joka työsarjan jälkeen band-pull-aparts x 30

Pullover 4x15

Vipunosto eteen levypainolla 3x20
Ojentajat maaten käsipainoilla 3x10-15
-superina