Deadlift ( Deadstop )

4-4-4-4-4-4 Building

Go every 3:00

5 rounds
1min row
1min box over jump 60/50
1min wallwalk
1min rest

3 rounds
10-20 hanging knee raises
15 back extension
1min rest

90s on / 30s off for 3 rounds w/ partner, YGIG, divide working time evenly:
a) jump rope (anyhow)
b) kb pass through
c) ski erg
d) sled push
e) bike erg
f) 3 slam ball + 3 burpee over ball (YGIG for "rounds")

RPE 7

Upper body strength

3x 5 weighted pull up (5-10kg in tank)
3x 5 weighted ring dip (5-10kg in tank)
2x10 bench press
2x10 barbell row

Tempaus

3 Sets of intervals, alt A1/A2

A1. EMOM 8 (0:30 work / 0:30 rest)

1) BikeErg for calories
2) Wall balls @ 30/20p
3) Row for calories
4) DB Front rack walking lunges*

A2. EMOM 8 (0:30 work / 0:30 rest)

1) BikeErg for calories
2) SB cleans @ 68/45kg (150/100lbs)
3) Row for calories
4) SB Bearhug squats @ 68/45kg

– Rest 2:00 between sets –

• Use the heaviest DBs that still allow you to work the whole 0:30 each time

8x 2min ON/2min OFF

Run x1
10 Calories
Run x2
Max Calories in the remaining time

Echo-Row-BikeErg-SkiErg

AMRAP20 w/ partner, YGIG, divide anyhow:
20 kipping / butterfly / jumping kipping pull up
20 goblet squat
20-40 DU / 20-40 crossover / 60 SU
20 s.a. kb stoh
20 T2B
- rest 60s between rounds

Rx: 24/16
RPE 7-8

3-4sets:

2 press + 8 push press

E2,5MOM / 1-2 RIR

EMOM20: KB flow
American kbs
squat kbs
snatch, right
OH kneeling to standing
American kbs
squat kbs
Snatch, left
OH kneeling to standing
Tater squat
Curtsy lunge, left & right

Rakenna hyvin liikkuvaan painoon, RPE 7-8.