5x
6 Deadlifts @70% + 4 Back squats @85%
- do as a superset
- 3-4min Rest btw sets

3 rounds
5 L-pull ups
20m HS walk
5 single bar dips
10 passthroughs

Every 4:00 x 5 Sets:
60 Meter Sledpush Sprint
10 Front Squats (60/42.5kg)
40 Meter Farmer Carry (32/24kg)

1a) Single Arm DB Push Press: 4 x 6 ea. Rest 45s.
1b) Single Leg DB RDLs: 4 x 6 ea. Rest 45s.

"Snatch Balance" + Valakyykky

6x2+3@70-85% (tempaus)

Rinnalleveto korkeasta riipusta + polvelta

8x2+1@70-80%

Maastaveto TE-otteella

5x3@100-120%

For time:
(Bar from ground)
30 Back Squats 60/40kg
30 Front Squats 50/35kg
30 Thrusters 40/30kg
60 Wall Balls

*every time you break a set --> run around the box! Even when you switch exercise!

Every 8 minutes, for 40 minutes (5 sets) of:
Run/ski/bike/row for 4 minutes
25 air squats
17 push ups

1a) KB 1 1/4 Tricep Extensions: 3 x 10-12. Rest 30s.
1b) KB Hammer Curls: 3 x 10-12. Rest 30s.

2) Side Plank: 3 x 10-15s each. Rest 60s.

Upper body Giant Set #3
1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

3 Rounds
1min ME Pistols
1min rest
1min ME Toes-to-bar
1min rest
1min ME HSPU
1min rest