“Mattis Cluster” Deadlifts
Use 83% of your 1RM
5 rounds 2 reps with 30s rest
rest 5 min
5 rounds 1 rep, with 30s rest

Front squat 5x70%, 4x80%, 3x85%, 3x90%

6 back-rack reverse lunges (3/leg)

Scaled WOD
7 sets for load:
10 back-rack reverse lunges (5/leg)

3rounds : 3min ON/ 1min OFF

1) bike
2) row
3) ski
4) echo

( 2min easy, 1min moderate/ fast, 1min rest)

Squat snatch
5x3
Rest 2-3min.

• Build to a heavy set.

DELOAD WEEK

Easy aerobic conditioning

On the minute for 35min
1. 50 double under / DU practice
3. 14-16 box step-up 60/50
4. 15-20 arch rock
4. 15-20 sit-up
5. 15-20 air squat
6. 10-15 push-up
7. Rest

Pystypunnerrus 5x8x35%

Kulmasoutu 5x10
-kapea ote

Kapea penkki 3x15x40%

Blackburns 3 kierrosta

Kiertäjät kyljellään 3x20 / käsi

Hauiskääntö 5x10

Buy in 10 weighted pull ups 15kg/10 kg
5 rounds
10 power wheel roll outs
10 bicep curls with a bar 20kg/15kg
10 burpee box overs 60cm/50cm
10 cal Air bike / 10 cal mussukka,
10 STOH 50kg/35kg

Partner wod:

AMRAP 12,
800m run (both run)
200 DU
max calorie row

rest 3min

AMRAP 12
800m run (both run)
200 DU
max calorie ski