Db floor press 4x12

Warm up: 3-4 rounds
5 kangaroo squat
6-10 thruster
10 mountain climber
*
20emom
1) 8-15 burbee
2) 8-16 thruster (4+4..)

Complex of: (15mins)
2 Deadlifts
2 Power Cleans
2 Front Squat
*Build to a moderate load in 8 sets. Rest 2:00

For time:
30 Calorie Bike
30 Deadlifts (100/70kg)
30 Lateral Burpees

Options for Bike: 45 Calorie Row or 30 Cal SkiErg or 400m Run
Timecap: 9 mins

Compare to: 2019.05.09
Deadlift in 3 sets or less is the intent.

Extra credit:
Crossbody Carry - 6:00 x Max 30m sets
- Switch sides every 30m

5 rounds for time:
- Run 400m
- 15 KB Swings 32kg/24kg
- 15 pullups

Squat Cleans
Emom 5
3 squat cleans @55-60%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Every 30s for 10 times
1 squat cleans @75-80%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Emom 5
3 squat cleans @55-60%

Warm Up 10 minutes:

1:00 + 1:00 Samson to Hamstring
3 Downward Dog
10 DeadBug
5 Burpees

Warm up: 2-3 rounds
5+5+5 wall squat
5-10 v-up/ sit up
10-16 grasshopper
*
6min amraps / 2min rest
1)
8 kbs/ db swing
8 burbee
2)
8 sit up
8 goblet squat
3)
8 superman
10 db snatch

5 RFT:
400m Run
15 OHS (42.5/30)

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Tankojumppa klo 1800

Kehonhallinta klo 1900
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ZOOM salasana 530247

Kehonhallinta tallenne:
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