For 5 min
Max effort assault bike

3 Sets of: RMU complex

Treenaaja _______ Kuntoilija
5 Ring rows _______ 5 Ring rows
5 ring dips _________ 5 ring dips
5 Ring pull-ups _____ 5 Ring pull-ups
5 Russian dips ----_ 5 Russian dips
5 Ring muscle ups __ 5 Banded Ring muscle ups

Tempausta

Ota korkeus ylös. Pitää olla haastava.

3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

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7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

EMOM x 8

20s L-sit hold / 40s rest

Scale time if needed

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

Front squat + back squat

5 + 6-10 @ 77-83%1RM FS (3 RIR)
4 + 6-10 @ 79-85%1RM FS (2 RIR)
3 + 6-10 @ 81-87%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets