3 Rounds
15 Deadlift 80/55kg
15 T2B
15 Double KB Front Squat@20/12kg
15 Cal Row
Timecap: 18 min

For Time: “Demetrius”
20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: Improve upon final weight or reps.
- each set AHAP

B)
Romanian Deadlift
3 x 8. Rest 90s.
- use double DB or KBs

Bulgarian Split Squat 4x15 / jalka

Penkki vasta-otteella 5x8

-EM. LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ-

Pystysoutu istuen käsipainoilla 4x20

Hollow hold crunhes 3x20

Sivutaivutukset 3x20 / puoli

Joku fillari / soutu / hiihto —> 15min

Kyykky max1

E75s x15:
s.a russian swing
hang clean
hang snatch
squat

-koko kompleksi ensin kaksi kertaa vasemmalla, sitten kaksi kertaa oikealla
-Overall RPE 7-8

EMOM30
1. 15/11 cal row
2. 8-10 burpee box jump over
3. 10-12 turkish sit up
4. 12-15 KB swing @24/16kg
5. Rest

Rpe 4

Jokainen valitsee painon ja toistomäärät oman tason mukaan huomioiden rpe. Max työaika per minuutti 45s. Skaalaukset: row - cal burpee box jump over - reps kb swing - paino

10min AMRAP
40 double under
10 pull-up
20 reverse lunge

Rest 4min

10min AMRAP
15/12 cal row
10 double DB hang clean & jerk 2x22,5/15
20 air squat

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible