Prowler Push E3MOM for 6 rounds:

10m High Grip + 10m Low Grip

During rest row with nose breathing only. (Clean your nose before you start rowing…)

RPE 4-5 with prowler

Penkki 4x3(+)x80% (viimeisessä sarjassa max toistot)
Vap.val. soutuliike 100 toistoa (valitse eri liike joka viikko)
Vauhtipunnerrus 3x5
Etunojapunnerrus 100 toistoa

• 24 Min EMOM of:
1st Min
Row 20/18 Kcal
2nd Min
Ring Muscle Ups 4/3-8/6 reps
3rd Min
Double Unders 60 reps
4th Min
Handstand Walks 15-20 m
Scale reps and Kcal down in case.

A: Build up heavy TGU matchning R/L in 10min

B: E2M for 20min
1 TGU/each arm(drop 1-2 Bell sizes from A)
1x Dead Lift 110/75kg

Bench Press 3rep pyramid challenge:
Start with empty barbell and do 3 reps. Add 2,5kg after each set until failure and then return back the same weights. No rest between sets. Score is highest lifted kg.

Maastaveto 4x3(+)x80% (viimeisessä sarjassa max toistot)
Etuheilautus 5x12-20
Rive riipusta 4x6-10
Quad Blast 1 kierros (jännehypyt amrap)

• 5-5-5-5 of:
BB Push Press
80-85% of 10 @ 9 RPE 5-5-5-5 reps

25min emom for quality:
Station 1: 15/12 cal row
Station 2: 20m Mixed KB/DB Rack over head carry(right arm over head)
Station 3: 20m Mixed KB/DB rack over hatad carry(left arm over head)
Station 4: 35 DU
Station 5: 10-15 GHD situps