10k run

10 rounds of

• 5 Deadlift @ 80% of 1RM
• 8 Burpees

Rest 2min between rounds. All in each round.

Maastaveto 3RM (toistot hyvällä tekniikalla

(noin 5 sarjaa, tauot 2-3 min.)

Five rounds for time of:
Run 800 meters
2/1,5 pood Kettlebell swing, 30 reps
30 Pull-ups

3 lifts to find your 1 RM squat clean.

1) 12(8) / 14(10) / 16(12) / 18(14) Cal Row

2) 10 DB Push Press (L) 22,5/15kg

3) 12(8) / 14(10) / 16(12) / 18(14) Cal Row

4) 10 DB Push Press (R)

for time!

back squat, find your 1 RM

4x8
As heavy as form allows

3 Rounds
On the minute

1 round:
M 21-18-15 Cal
F 15-12-9 Cal

YGIG / 1 Round