Lämmittely 3 kierrosta
3+3 Askelkyykky eteen, sivulle ja taakse
6+6 Yhden jalan maastaveto
6 ylös alas

Alkavalla 2 min x4
6+6 Bulgarialainen askelkyykky lisäpainolla

Alkavalla 2 min x4
20 Askelkyykkyhyppyä tai askelkyykkyä
10 Kyykky hyppyä tai kyykkyä
20 Olkapään kosketusta lankussa

Takakyykky 6 x 2 x 80%

Voima rive + Raaka rive + Rive, niin ylös kuin voimarive onnistuu

Saksista vauhtipunnerrus 4 x (3+3)x 70-80%

Dipit 3 x 12
Varpaat tankoon 3 x 15
Reverse Hyper 3 x 15

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