BENCH PRESS

6-6-6-4-4
4+4 rope pull ups (vaihda ylempi käsi) after each set
rest as needed

5 x 5

Double unders

E2MOM, 5 rounds
10-30 DU/Du practice 30s
8-15 KB swing

3:00 SkiErg / 3:00 Echo bike@ easy
2:00 SkiErg / 2:00 Echo bike @ moderate
1:00 SkiErg @ moderate hard
+
2-3 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
8 Hang muscle snatch
8 Snatch grip presses behind the neck
8 Hang power snatches
+
2-3 Rounds @ increasing pace
10/7 (cal) Echo bike
5 Bar-facing burpees
10/7 (cal) SkiErg
7 Hang power snatches @ workout weight

A: Standing SL hamstring curls 3set
B: Leg press 3x5
C: Bench Press 1-1-1
D: Seated rows 3set
E: Dips 2set
F: z-bar Preacher curls 2set

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min

5 rounds:

5+5 front rack reverse lunges (heavyish)
5+5 gorilla row

rest 2min between rounds

Freestanding handstand hold

1 to 2-minutes on your hands*

• Give yourself no more than 5-minutes to accumulate this time

EMOM x 8:
B) 15 Wallballs
C) 25 Abmat sit-ups