Goblet squats
Build up to a heavy (50% of BW) 20 reps
Max reps with heaviest set

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Post four heaviest sets, reps into comments

In 15min, find days heavy 1 rep max

8min Run / 2min Row
6min Run / 4min Row
5min Run / 5min Row
4min Run / 6min Row
2min Run / 8min Row

Run hard, but try to keep the same pace in all sets. Use skillmill if possible.
Rowing is for active recovery. Keep moving all the time, but take it easy. You can adjust the damper as you wish.

Kisa lämmittelyt + aloitus

3 rounds
4 burpee pull overs
5 strict T2Bs
8 ring dips

Midline Tabata x 2

Tabata Hollowrocks
Tabata Back extension

Immediatly after Hollowrocks Tabata continue with Back extension Tabata

Your result is the sum of the lowest rep rounds

(75%/2)4

5x20-30sec Partner spotted hand balancing
+
OHS 3-3-3-3-3
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

AMRAP 3 x 10 min, 5 min rest between

A) AMRAP 10 min
10 WB
SA plank 20+20"
5-7 pullups

5 min rest

B) AMRAP 10 min
7 burpees
30" hollow hang
10 goblet squats

5 min rest

C) AMRAP 10 min
10 KB-Swings
30" dip btm hold
5-7 pushups

Bench press. Wendler 531 week 1