4-4-4-4
TM (1 rep reserve every set)
rest 2 min b/w sets

Conditioning
Every 4min x 4

Row 20/14 Cal
10/10 One arm DB push press
@15/22,5kg
12 Ring row
15 Hollow rock

3 x AMRAP2 (2min rest between AMRAPS)

15/12 Cal Assault bike
5/5m One arm DB OH lunge @22,5/15kg
AMRAP box over burpee

RPE9
Liiku kovaa, mutta tavoite säilyttää sama vauhti kaikissa seteissä.

3 x 5 V.1-2

Seiso 10kg levypainojen päällä. TNG.

DL
4-2-4-2
Deadstop*
TM (1 rep reserve every set)

Sprint Ladders
4 Rounds
10 Box Jump
30 DU
10 Fat Bar Deadlift 100/70kg
2min rest / 2min TC/round
*Score slowest round

Clean & Jerk

Heavy 1+1 for the day

4 sets @ 70% of 3RM
3 position snatch
1 from each: hip, knee, floor
Perform TNG, hands do not come off the bar.

EMOM 30

1 minute : 3 C2B + 6 HSPU + 10 Pistols
2 minute : 10 sec full acceleration Echo Bike.
3 minute : Rest.

Laita ylös kuinka usin wattiluvun saat helevetin myllyn näytölle.

40 banded pull apart
30 hollow rock
20 wall squat

Back Squat

6x3x75-85%

Rest as needed