Banded Pull-aparts: Max Reps in 2:00
+
- Scorpion Stretch 60s each
- (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM x 30
1) monostructural
2) 5 squat clean
3) rest / core of your choice

3x 3+3+3 @ paino tuntuman mukaan

Kipping/butterfly pull ups
7 Rounds
5-15 reps
- look to complete their reps unbroken each round
- rest 90 seconds between rounds

500m row
then 3x
5m seal walk
10 banded RKBS
5 hang power clean

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spend 10 min warm up to workout weight and then start. avoid doodling around.

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Light Linda
24-21-18-15-12-9-6-3 reps for time of:

Bodyweight deadlift
¾ bodyweight bench press
½ bodyweight squat clean

AMRAP 15

7 BMU ( Banded )
50 Wallball 20/14p
1000m Bike Erg

Goal 2 +

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Metcon (reps)
20min AMRAP

5 HSPU
10 Pistol squats
15 Towel pulls

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WARM-UP:
8-10min AMRAP
15-30sec handstand hold
5 push-up to downward dog
10 narrow stance squats
10 towel pulls

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Back Squat

5 x 6 x 85%

Clean Pull

3 x 4 x 95 - 100% of clean

Power Clean + Push Jerk

5 x ( 1 + 3 ) x 70-75% of clean & jerk