Jefferson curl 3x15

Kyykky 10x65%

Bulgarian split squat 3x20 / jalka
-jalka mahdollisimman pitkälle eteen + mahdollisimman pitkä liikerata

Etuheilautus 3x15

SitUps 3x15

EMOM x 8 MINUTES
MIN 1 - 5 TNG Library Deadlifts
MIN 2 - 100m Run
*Start light and build to or beyond the workout weight. No bar slamming for TNG.

Warm Up
3 rounds
1 min cardio
10 glute bridges
20 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater
:20 wall walk hold (viistossa)

Strenght
Back Squats 4x5reps @70-80%
rest 2-2.5 min bwn sets
Strict Press 4x5reps @70-80%
rest 2-2.5 min bwn sets
On both movements (1-3 RIR)

Accessory Work
3 sets
10/10 bulgarian split squat
10/10 single arm db floor press
20-30 alt leg v-ups
rest 2min

PERFORMANCE
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @100/70kg
100m Run
24 Wall Balls @ 20/14
100m Run
Rest Remaining Time

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FITNESS
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @ light/moderate
100m Run
24 Wall Balls
100m Run
Rest Remaining Time

• RPE 9
• Video: https://vimeo.com/835915098?share=copy

Partner workout "Juhannustankotanssit"

For time
100 deadlift 42,5/30
100 hang power clean
100 shoulder to overhead
100 front squat
100 bar over burpee

*Share reps with partner

3-4 rounds

2-3 tuck to handstand/ handstand hold 20-30sec
2 + 2 TGU
10 alternating pistol squats
20-30sec hollow hold

A1) Front squat 3x5x85%

21-15-9:
Deadlifts (70/102 kg)
Lateral burpees over the barbell

Scaled WOD
For time:
21-15-9:
Deadlifts
burpees/up downs

Hatch squat. Week 3. Day 1