For time:

30-20-10
toes to bar
ski

Banded Pushdowns: 4 x 25. 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)

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Back rack reverse lunges
E2MOM x 5
10 reps @ 45% 1RM backsquat

5k row progression
Score: avg split time

EMOM40
1. Pistol squats
2. Sit ups
3. Hspu
4. Hollow rocks
5. Box step ups
6. Push ups
7. Air squats
8. Burpees
Result = all repeats combined without hollow rocks seconds

For time:
12-10-8-6-4-2
Butterfly pull ups
GHD abs

5 kierrosta
4 min aikana
20/15 cal Row (5 pist)
20 KBS (5 pist)
20/15 cal Row (5 pist)
Remaining Time: Burpee over Rower (toistot)
1 min rest

Toistot/pisteet yhteen kierroksilta. Jos et saa toistoja täyteen souduissa tai kuulassa, et saa 5 pistettä.

A: HSPU strict 4set
B: push ups 3set
C: Banded OH triceps extensions 1xMax
D: Banded triceps push downs 1xMax

For time
21 15 9
Power snatch 42.5kg
Ctb
Directly to:
Ohs 42.5kg
Burpees front barbell

A: Bench press 3x7, amrap sista setet
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: Reverse DB Shoulder flys 2set
C2: BB skull cruschers 2set