5 rounds, rest as needed:

1) 6 Narrow Grip Bench Press
2) 3-5 False Grip Walk-Ins
3) 6+6 Single Leg KB Deadlift
4) 10 Lateral Raises

RPE 4 (1-2 reps in the tank)

Sprints, if fast with Brothers in Arms

5R, 14 min

30" AB
60" rest
30" jump-ups
60" rest

• 24 Min EMOM of:
1st Min
MB Wall Ball (9/6Kg) 15-20 reps
2nd Min
One-Arm KB Swing Snatch Sx (32/24Kg) 8-12 reps
3rd Min
Bar Muscle Ups 4-8 reps
4th Min
One-Arm KB Swing Snatch Dx (32/24Kg) 8-12 reps
Scale reps and KB load down in case.

• 24 Min EMOM of:
1st Min
Row 20/18 Kcal
2nd Min
Ring Muscle Ups 4/3-8/6 reps
3rd Min
GHD Sit Ups 10-15 reps
4th Min
Handstand Walks 15-20 m
Scale reps and Kcal down in case.

3-…-3 of:
BB Thruster from the ground
3RM

• 3 Interval of:
BB Clean & Jerk (any style) or Power Snatch (60/40Kg) 1:00 @ max reps
1:00 rest each interval
Select Clean & Jerk or Power Snatch

Strength: 20 mins to build upto and perform 5x2 Deadlift@90%1rm

Wod: 5RFT
10 C&J@60/40
10 BOB

Wod: focus is on barbell cycling, keep hold of the bar and move steadily on BOBs and recover to keep from in C&J

Aux 2-3 R:

10 /arm SA SP in squat
10 Back extension with bb
10 Sotts press w bb
10 Pistols

AMRAP 4
- 20 Goblet squats (22,5/15)
- 15 Push ups

rest 1 Min

AMRAP 4
- 240m run
- 10 Burpees

rest 1 min

AMRAP 4
- 8 TTB
- 10 Thrusters (20/15kg)

Rest 1 min

AMRAP 4
- 20 Dumbbell hop overs
- 10 Box jump overs

Takakyykky 10@70%, 8@75%, 6@80%, 4@85%, 10@75%

Työntö niskasta ( 3sek pito saksissa) 3@70%, 3@75%, 3@80%, 3RM

VAPU 5@70%, 5@75%, 5@80%, 5RM