Back squat 5x5

EMOM x 16:00

Minute 1: 15 Overhead Tricep Extension with Plate
Minute 2: 15 Ring Rows
Minute 3: 15 Hollow Rocks
Minute 4: 15 Double DB Push Press

– Goal: Hard effort
– 15 UB reps for all movements with :30 recovery each minute

Floor Press
6 x 3 @ 75%-80% effort of heavy 3 every 60s.

– 2 sets close grip + 2 sets medium grip + 2 sets wider than medium grip.

• 1min.: Row/Bike/Run/Ski

• 1 rnd:
  10 Air squat
  10 Ring row
  10 Push up

• 45s. Row/Bike/Run/Ski

• 1 rnd:
  10 Muscle snatch
  10 Press
  10 OHS

• 30s. Row/Bike/Run/Ski

• 1 rnd:
  10 Power snatch
  10 Wallball
  10 T2B/Knee rises

• Mobility...

4 rounds
400m Run
20 Double DB Push Press
40 DU

TC: 18'

Box step up 5x5/5
5sets pull up: 2 strict + 5 kipping

Remaining time, recovery row:
2min Light Pace (+20-25s/ 5K PR pace)
1min Moderate Pace (+5-10s/ 5K PR pace)
2min Rest

3 Rounds:
200m Walk/easy jog
400m Light/moderate run (HR 110-130)
200m Walk/easy jog
3 Rounds of "The Chief" @70/50kg

1 Round of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats

Tall clean x 3 x 3 sarjaa (50 - 75 %)
Työntö veto + raaka rinnalle veto + rinnalle veto x 1+ 1 + 1 x 5 (75 - 85 %)
Eksentrinen etukyykky 6010 x 2 x 4 sarjaa (75 - 85 % etukyykyn maksimista)

3 rounds for time of:

25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)