Back Squat

5-3-1-5-3-1, go every 3:00

In Pair
35minutes of
6km Row
+
Max Calories Bike

E2MOM x8, alt. between a & b:
a) 1-2 sets of BMU drill of choice / good quality sets of BMU
b) easy machine

Technique focus.

Back Squat

5 x 5, building

Go every 3:00

A)
Every 1 min for 12 mins, alternating between:
min 1: 6-8 strict Chin-ups/ 3 negatives / 8-10 tempo ring row (3" down)
min 2: Copenhagen Plank, L 20 secs/R 20 secs
min 3: Arch Rock, 30 secs

B)
AMRAP 15 mins
15/12 Machine Calories
12 Wall Balls, 9/6 kg,
3-4 Bar Muscle-ups or burpee pull up or target STRICT burpee
2 Wall Walks

A)
Bench Press
8 x 3. Every 60s.
- These are speed reps , so mod-heavy load
- same weight across all sets

B)
Every 4:00 x 4 sets
12 Double KB Push Press @24/16kg
18 Double KB Gorilla Rows
24/18 Cal Row/bike/ski
- Goal: Challenging effort, at least 60s of rest each round.
- Rx+: Start each round with 1-5 Bar Muscle-Up

Extra:
Banded bicep curls 4x25reps
Rest 60s

2×3@barbell, 1@find your 1RM of the day!, rest 2-3min

Kyykky 2x5x75%

Tempo-kyykky 10x35% (3/1/3)

Yhden käden kulmasoutu x 20/20 (ilman penkkiä)
Sivutaivutus x 20/20
Kylkilankkunostot x 20/20
-superina
-3 kierrosta

Voima/Skill
E2MOM, 5rds
Power clean 3
Push press 2

Metcon
3rds for time:
Power clean + push press 6
Reverse lunge 12
Ring row 12

9x
2min ON/2min OFF

Row
Ski
Bike