5-3-1

3 RFT

400m row
21 KB swing
12 pull up

500 soutu
köysiX2
X2

Row 5x500m with 2 minute pause between

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds of:
:30 single unders
4 inch worm + push up
8 wall squats 1st round / cossack squats 2nd round
:20.30 knee tuck hold on pull up bar (1stmyötä/2ndvastaote)

Metcon (80-90% effort)
10-8-6-4-2 reps of
Double DB Devils presses with 15/22.5kg's
perform 50 double unders after each set
time target sub 7 minutes. Goal is to get everything unbroken but should be challenging!

Strenght
Overhead Squat + weighted chin up 4x5+(3-5)reps@65-85% of 1rm snatch on OHS and Chin ups by feeling, but making up on weights each set
rest as needed bwn sets

Accessory Work
3 sets
8/8 single leg RDL with 15/22.5kg db
8/8 single arm db row with 20-25/30-40kg db
8/8 single leg calf raises (use plate as raiser, make the tempo slow to get the gains from this)
rest 2-3 min bwn sets

EMOM x 32
Min 1: 15/12 cal Row (SC: 12/10 cal)
Min 2: 15 Russian Swing @32/24
Min 3: max Wall Walk

Min 4: Rest

Min 5: 50 DU / 100 SU (SC: 30 DU)
Min 6: 8-10 Single KB Hang Squat Clean
Min 7: max Up Down over the KB
Min 8: Rest

15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

8x40s work/15s rest
1. SU->DU
2.90/90 hip rotation to extension alt.
3.reverse lunge+reach back alt.
4.row->shuttle run 10m+10m

90/90 hip rotation to extension:

Voima
E2MOM, 3rds
Box step up 6+6

E2MOM, 3rds
Ring row 10

Metcon
21-15-9
Box step over
Updown/Burpee

Pause back squat 2x4