Ring dip 4x8

45s. Row/Ab - Lunge + stretch
45s. Row/Ab - 45s. Plank hold + hand steps
45s. Row/Ab - 22.5s. Air Squats + 22.5s. Side steps w/ band

2 rds:
6 Good morning
6 Back squat
6 Back rack Reverse lunge

Mobility:
- Lunge complex: 2x60s.
- Up & down dog: 45s.
- Pigeon stretch: 2x20s.
- Couch stretch: 2x20s.
- Shoulders: 2x20s.

"Blue Steel"
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Kilos: 34/25

5 rounds for quality:

10 Hanging flutter kicks or 15 flutter kicks (both=1)
10 Banded bulgarian split squat (10+10)
20-30sec Bridge hold or table top hold
10 Candle sticks
10 Strict ring dips or 15 ring push-ups

In candle stick, first use the rig to mark your shoulder height. Then you need to touch the rig with your toes over that marker.

90s. Row/Air bike

3 rds:
6 Air squat
3 Walk out + 1-3 Push ups

45s. Row/Air bike

2 rds:
5-8 Deadlift
5-8 Hang Muscle clean
5-8 Front squat
5-8 Shoulder press

Mobility:
- Lunge complex: 2x60s.
- Front rack: 40s.
- Shoulders: 2x20s.
- Couch stretch: 2x20s.
- Pigeon stretch: 2x20s.

1min Row moderate - 5min Row easy
2min Row moderate - 4min Row easy
3min Row moderate - 3min Row easy
4min Row moderate - 2min Row easy
5min Row moderate - 1min Row easy

5min Run moderate - 1min Run easy / Walk
4min Run moderate - 2min Run easy / Walk
3min Run moderate - 3min Run easy / Walk
2min Run moderate - 4min Run easy / Walk
1min Run moderate - 5min Run easy / Walk

12 min EMOM heavyish C&J

@75-90%

3 Rounds:

10-20 s L-Sit with KB (tai dippiteline, jos ei onnistu kahvakuulilla)

10 Weighted Sit up

10+10 Side hollow rocks

(Weighted) Dip

6-6-4-4-2-2

(Weighted) Pull up

6-6-4-4-2-2