16 Min EMOM of:
1st Min
BB Back Squats
75% 1RM 4 reps
2nd Min
Ring Muscle Ups 3-6 reps

3-5 rounds, rest as needed
between

1) 10m HSW or 20 Wall
facing Shoulder Taps
2) 5+5 Dragon Lunge
3) 1-2 Skin the Cat
4) 10m+10m Single Arm
Farmers Carry
5) 10-20 Landmine Twist
6) 800m run or 4min
machines

RPE 2-3

2-4 rounds, rest as needed:
1) 3-6 Russian Dip
2) 10 Ring row to Belly

RPE 3 to 4

Deadlift
3x5 at 75% 1RM

3 min ski erg
then 3 rnds
10 alt. step back lunge
5 single arm ring row
7 banded dead bugs

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Behind the neck push jerk in split
7 sets of 3 reps
go every 2 min
start at 45% of 1 rm
sent video of your first set to Minna

Kapea vinopenkki 3x3 (noin 80% viime perjantain kuormasta)
-jyrkkä kulma noin 75astetta

Penkki käsipainoilla 2x20

Dippi 2x20

Hauiskääntö, myötäote 2x20

For time:

1600m Run
Rest 2 min
1200m Run
Rest 2 min
800m Run

4 Sets:

3 - 5 No Jump Legless Rope

• No longer than 30s rest between reps
  ** Rest 2 minute between sets

• Aim build off last week

Warm-up

200m Easy Swim

Main Swim:

13 x 100m Swim

Rest 1:30 btw

Cool Down

100m Easy Swim

Stoppi-penkki 5x50%, 3x60%, 1x70%
-2s stoppi 5cm ennen rintaa

Pystysoutu käsipainoilla 3x8-15

Ojentajat käsipainoilla 3x8-15

Hauiskääntö käsipainoilla 3x20 (10 / käsi)