5 Sets Row :

4 Minutes : 98 % @ FTP20
4 Minutes : 100% @ FTP20
4 Minutes : 102% @ FTP20
4 Minutes : 104% @ FTP20
4 Minutes : 106% @ FTP20

• Recovery Bike 3:30 between sets @ 40-50% FTP20

6x8 70%

Stick with the percentages, all sets the same.
You can use 90 or 95% of your best back squat as your max.

6 Rounds :

Max Calories in 30 seconds.

• 4:00 Bike / Row / Walk for recovery btw. sets.

OHS:3x10

Deficit clean deadlift
3x every 2 min
3 reps

-The Pre WOD goal is to activate the posterior chain, lock in a strong pulling line, and prime the nervous system for explosive lifts.
-Use 20kg plate to create the deficit

Find 5 RTM in 15min

4 rounds for quality
45s plank hold
15 Hollow Rocks
20 Plate twists

4 Rounds every 1:30
12 Alt DB Z press
10 alt pull/chin-up
AHAFA

Lisäpainoleuka

3 - 3 - 3 - 3 - 3, raskas 2 toistoa tankissa

Skaalaus: ohut kuminauha, lisäpaino australian pull-up, low ring row tai jalat korokkeella ring row

100 Hollow Rocks for time