5 min emom
Max reps Strict pullups (same reps every minute)

Rest 1 min

5 times every 90 s
Strict pullups 70-90 % max reps

Rest 1 min

5 times every 90 s
Kipping pullups max reps unbroken

Mobility

12 min emom

15-30 s HS hold/walk
1-2 rope
8 ring row/ kulmasoutu
8 T2R

etsi kova 5x5 ja sit 80-90% 4x5 sarjaa

WOD
2rds
15-10-5 .
squat jump
push up
into
5-10-15 .
box step up
V-up
rest 2min. bwn rds

Power

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow + Arch

• 45s. Row/Bike - Handstand hold

• Mobility...

4 Rounds
Barbell complex
5 back squat
3 push press
5 front squat
(Increase weight each round)
-then-
4 Rounds
Empty BB curls x12
Back rack KB reverse lunges x12
-then-
Burpee pull-ups x10, 8, 6, 4
3x10 hanging knee raises

For 30 minutes

5 pull ups
15 back squat 40/30kg
30 sit ups
10 push ups

800m running

Partner chipper (shared reps)
For time
200 double under
80 cal row
60 toes to bar
40 one arm devil's press 22,5/15
60 pull-up
80 cal row
200 double under