15 min emom

2 weighted pull-ups
4+4 bent over row
8 ring row
1 negative ring dip (5-7 s)
5 negative push ups (3 s down)

EMOM 10 (0:45 work / 0:15 rest)

1) Pull-ups*
2) Single-leg squats, alt

• You can choose chest-to-bar or regular here

A, 4 sets / rest btw 1:00
-Barbell Reverse Lunge x 8/8
Use the heaviest weight you can for each set.

B, Banded Deadlift
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3

C, 3 superset: Every 2:30
-Hip Dips x 8-10 / side
-Psoas march x 8-10 / side @mod KB

DEADLIFT + DB MILITARY FLOOR BENCH PRESS

1-2-3-4-5-5-4-3-2-1 reps

1 reps deadlift and 1 reps db military floor bench press, next rounds 2 reps deadlift and 2 reps db... and so on

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Deadlifts & DB Military Floor bench Press as fast as possible but QUALITY. Any type of Deadlift is acceptable (conventional, sumo).

For time:
2000m Row

E4MOM x 8-10

500/400m row + 12 burpee over rower

Start Pk2- VK 1 ja kiihdytä joka kierros hieman. Viimeiset 2-3vetoa saa olla haastavia ja viimeinen on päivän nopein.

20 rounds:

4 strict HSPU
3 Power clean
2 Ring muscle up
1 Squat Snatch

BB @ 70/40

Teams of 2

40-30-20-10
DB Power Clean @2x 22,5/15kg
Box Jump Overs@60/50cm

40-30-20-10
DB Front Squats@2x 22,5/15kg
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee
Timecap: 35 mins

no rest between couplets

Powe clean + hang clean
4-6x 1+2 @70-78%

Push press + split jerk
5x 2+2 @ 65-70%

Weighted good mornings
3x8