Close Grip Bench Press 6 x 9 reps, rest 90"-120"

As heavy as form allows

20m Prowler Push E3MOM x5

RPE 4-5 (hard and fast)

During rest, 10 Push-Up, 10 Pull-Up

Scale if needed

A.
2 rds:
Run easy 400m
SDHP x12
Qoblet squat x12
Du x25

Mobility:
Hamstrings

B.
5 rds for time:
Run 400m
20 DL (60/40)
50 DU

27-21-15 reps for time of:
Row cal
Push presses 50/35kg

5 Rounds for quality

Do each round unbroken if possible

• 3 strict pullups
• 6 Kipping/butterfly pullups
• 3 strict pullups

deload

Rive + etukyykky + työntö RM

1+1+1@95%
1+1+1@90%

Työntöveto
3@95%
3@100%
3x3@105%

Etukyykky 3RM
3@95%
3@90%

Varpaat tankoon 3x max toistot

15-12-9-6 reps for time:

Row cal
T2R (toes to rings)
STOH

M: 45,50,55,60kg
W: 30,35,38,42kg

On the Minute x 16 (4 Rounds):
Minute 1 – 3
Power Snatches + 3 Overhead Squats
Minute 2
Rest
Minute 3 – 5
Squat Snatches
Minute 4

Rest
(Rounds 1-4): 50-55-60-65%

World's Greatest Stretch x 30s each pose.