Deadlift 4x6

3 rounds:
10m Bear Crawl
10m 4-Step Walk video
10m Inchworm Walk
5+5 Single Arm Ring Row video

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Perfect Stretch video

White:
15-12-9
Russian KbS
Abmat Situps

Or 5 Minutes:
6 Cal Airbike/Row
6 Airsquats to Box
6 Sec Plank

Yellow:
21-15-9
Hang Power Snatch
Abmat Situps

Or 5 Minutes:
6 Cal Airbike/Row
6 Airsquats
6 Abmat Situps

Orange:
21-15-9
Hang Power Snatch
Anchored Situps

Blue
21-15-9
Power Snatch
Anchored Situps

Purple:
21-15-9
Hang Squat Snatch
GHD Situps

Brown:
21-15-9
Squat Snatch
GHD Situps

• Find the days 2RM
• Rest 3-5min

Then additional

3x3 Deadlift
- 1rep in the tank
- Rest 3-5min

For time
50-40-30 Air Squats
40-30-20 Pushups
30-20-10 Burpees

For 40 minutes ascend the ladder as far as possible:

3-6-9-12-15… Med ball cleans
3-6-9-12-15… T2B
1-2-3-4-5… min run/row/ski

1 min rest between rounds

3 rounds:
15/12cal Row
10m+10m Single Arm DB/KB Walking Lunge
10 Banded Good Morning video

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10 Prone Banded/Broomstick Passthrough video

Accessory work

3 rounds of:

20 Banded air squats (minikumppari polvien päälle ja työnnä joka toistolla kunnolla polvia auki)
10/10 1-leg deadlift with KB
30-60 sec wall squat hold

*rest as needed

With partner: (you go, I go)
12/9 cal Row / Air bike
40 DU's

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows