Rest & Recover

3 rounds (conversational pace, keep your HR below 155bpm) for time of:

• 1,000-meter row
• 42 KB Swing @ 24/16kg
• 24 pull-ups (kipping)

5 - 5 - 5 - 5 - 5

1 rep reserve every set

EMOM 20

3 HSPU
6 Sit Up
8 Air Squat

Back Squat

8 x 2 @ 75 - 80%

Go Every 2:30

Back squat
8-8-6-6

Back squat

Heavy day - find heavy back squat in 15min

EMOM10

odd: alternating db snatch 45/35 lbs
even: farmers walk 32/24 kg

1-2-3-4-5-6-7-8-9-10,

Maljakyykky, painava paino
Yleisliike

10min aikaraja

Bulgarian Split squats
4 x 6 reps/ side

rest 90 seconds

-DB/KB:t eturäkissä tai jos se liian vaikea niin sivulla.