Functional Fitness

Warm up:

4 min EMOM:
Min 1: 50 sec Echo bike
Min 2: 10 Plate GTOH + max Plate jumps

Strength: Deadlift

Warm up: With an empty barbell
5 Jefferson curls
10 Stiff legged deadlifts
10 Deadlift, pause 3 sec above the knee
10 Deadlifts

Deadlift
4 x 2 @ 85-90%.

Go every 3 min.

WOD:

Every 5 min x 4:
20/15 cal Echo bike
15 DB Push press 2 x 22.5/15kg
10 Deadlifts 100/70kg