Deadlift 7x1
– nouseva paino
– lepo 3-4min

Work up to higher weights, focus on technique! Record your max.

Warm up: 2-3rounds
20 good morning
5 kangaroo squat
10 split jump
10 sit up

*
For time:
80 reverse lunge
25 sit up
60 reverse lunge
20 sit up
40 reverse lunge
15 sit up
20 reverse lunge
10 sit up

For time:

Hikilenkki
40 wallball
40 sit up
40 wallball
Hikilenkki

*
Fitness for time:

Hikilenkki
20 wallball
20 sit up
20 wallball
Hikilenkki

(Target 16min)

Warm up: 3-4 rounds
5+5+5 wall squat
10 mountain climber
15 jumping jack
*
Chipper For time
150 jumping jack
100 reverse lunge
80 mountain climber
60 sit up
40 superman
20 cossack squat

AMRAP 18

15 Box Jumps 24"/20"
15 Kettlebell Swing 32/24kg
15 Deadlifts 80/60kg
250m Row / 15 Cal Bike Bike, alternating.

Rest 5 Minutes

AMRAP 18

10 Burpee Box Step-Ups 24"/20"
14 Kettlebell Snatch 24/16kg
10 Front Squats 60/42,5kg
500m Row / 30 Cal Bike, Alternating

EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Start Light-Moderate and build to Moderate-Heavy.
RPE 7

Bench press 3x5, 4x4, 5x3

Partner workout / You go I go
Buy in
400m Run / 500 Row (together)

Then 5 rounds

20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster
6 Syncro Burbee over DB
4 Rope Climb

Buy out
400m Run / 500 Row (together)

DELOAD WEEK

A) Every 2min for 4 rounds
3 strict ring muscle-up

B) On the minute for 9min
1. 20-30s ring bottom hold
2. 40s seated banded pull-down
3. 20s hollow hold + 20s arch hold