500m row then
2 sets x 20 reps alternating:
Parallette Shoulder Extensions
hollow rock
then
3 rounds of
5 1- arm bench press
5 false grip ring row to chest with 2 s. hold
10 air squat

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Ring Dip

6-5-4-3-3
Built up AHAFA
90s. rest

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EMOM 6
on a minute perform the following complex without coming off the bar.
1 leg toe to bar L
1 leg toe to bar R
toe to bar
butter fly pull up
- keep full grip/false grip, thumb around the bar and knuckles slightly over the bar. Focus on taking a grip that does not slide.

"Lumberjack 20"

20 deadlifts
Run 400 m
20 KB swings 32/24 kg
Run 400 m
20 overhead squats (115lbs)
Run 400 m
20 burpees
Run 400 m
20 C2B pull ups
Run 400 m
20 box jumps (24/20")
Run 400 m
20 DB squat cleans (45/35 lbs)
Run 400 m

10-minute EMOM row 15/12 calories.

For quality (30 MIN)

• 2 min Erg (semi-hard speed)
• 10 Push-up
• 10 Ring row

-Harjoitellaan

A. Etunojapunnerrustekniikka
B. HSPU Boxilta.
C. Käsilläseisontaan meno seinälle / pidot
D. Maastavetotekniikka
3x5 mave, oma paino

Accessory Work
3-4 sets of
10-15 banded side steps (each way, miniband right above ankles)
10-15 banded hip bridges
5 sharp box jumps to 60-75cm
rest 1.5-2 min bwn sets

Cool down
3-5 min light cardio and short recovery streching if feeling like it.

Banded Pull-Through: 100 reps for quality
+
- Worlds Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Snatch
8 sets of 2 reps
1:30 - 2:00 mins in between sets.

Deadlift

4 x 8 x 65% - 70%

No TnG. No Letting Go

SO 3:00

3 Rounds for quality:
10 Weighted GHD Back Extensions
20 Mountain Climbers (L+R = 1)
30m Skillmill Sledge Push