5 rounds for quality
HR max at 75%
RPE 6

8 reps e/s per movement

1 -arm DL (KB outside of/next to the body)
Lungle RDL row
Arm bar
DBL DB bench row

---

keep moving steady, no rest

13-11-9-7-4

Muscle ups bar | butterfly pullups
Snatch
Time cap 13" M
15" F

In 10min:
Build to days heavy Power Snatch

In 15min:
Build to days heavy Muscle Snatch

3 rounds for time of

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

METCON: EVERY 2:30 X6
10 WALL BALL UB
20 DU UB
10 STRICT PULL UP / RING ROW
REST OF THE TIME SKI ERG (CAL)

DL, heavy 5rep max of today
+
15 min amrap
10 Wall balls
10 box jumps
10 DL 80/52,5kg

Lattiapenkki max1

Punnerrus istuen käsipainoilla 5x6-12

Tuettu kulmasoutu käsipainoilla 5x10-15

Jalkanostot maaten 3x20

20/15 cal Row/Bike/Run
21 Thruster (40/30kg)
5 Ring Muscle up

20/15 cal Row
15 Thruster (40/30kg)
7 Ring Muscle up

20/15 cal Row
9 Thruster (40/30kg)
9 Ring Muscle up

(Time cap: 15min.)

Ring Rows: 3 x 12-15. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)