Energy: Medium
Motivation: High
Body weight: 112,4
Warm up
4 rounds with 20 kg bar of
20 Push press
20 Good mornings
20 Back squats
20 Standing row
3 rounds with 70 kg of
10 Deadlift
5 Power clean
Deadlift (no belt)
100kg x 10
120kg x 3
160kg x 1
180kg x 1
200kg 2 missed attempts
195kg x 1
Metcon
5 rounds of
5 deadlift at 160kg
10 KB swing 32 kg
10 Burpees
Phuuuuu!
Afterburner
4 rounds of
6 barbell row at 55 kg and 5 barbell shoulder press at 40 kg
4 rounds in cable cross of
8 Single arm lats pull from below
8 Lats pull high
20 sit ups
3-2-1 GO
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