Total 90min
A.
500m row, 2 rounds: 5 KPU, 5 HSPU, 10 box jump, 10 lunges

In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups
C.
Back Squat x Max reps @ 85% of today’s 1-RM
D.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Result 1: 20+7=27
Result 2: 3 reps @ 2 abmat + tekniikkakiekko
Result: 1 RxD
Result 4: 5+1+1+1=8

E. Pull-ups 2x10