5 rounds:

2min moderate row
1min hard row

2min moderate bike
1min hard bike

• rest 2min between rounds

• eli soudusta suoraan pyörälle ja sitten vasta tauko kun kierros tehty eli soutu ja pyörä molemmat

• moderate saa olla ihan reipasta vauhtia, hard saa olla sit viel napsu lisää mut ei ihan all out

A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down

Warm-up

EMOM 6 @ increasing pace
1) Air Bike
2) SkiErg
+
2 Rounds
10 Goblet squats (controlled tempo)
10 Pike T-extensions
8 Scapular push-ups
5 Scapular pull-ups
30 Speed rope skips
+
2 Rounds
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
0:20-0:30 Wall facing flutters
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
@ workout weight
30 Double-unders
1 Handstand walk,7.62m
3 Bar muscle-ups
5 Strict handstand push-ups
20 Double-unders
5 Strict handstand push-ups
7 Toes-to-bars
10 Double-unders
9 Box jump overs, 24/20”
12 Wall balls

Back Squat 4x2 @80%

A: 30 box jumps, you go I go
B: Bench press 5-3-1+
C: WPU 5-3-1+amrap @BW
D: Incline DB bench press 3set
E: OH cable triceps extensions 1xMax
F1: Leg extensions 2x10
F2: Back extensions 2x15
F3: DB shoulder flys 2x10

A: Burpee squat jumps 8x3
B: Hang power clean 3x3 4x2 1x1
C: Leg Press 5-5-5
D: Bench press 3x3@rpe 8
E: Lat pull downs 3set
F: Biceps curls 3set

A: Broad jumps 8x3
B: Deadlift 5rm
C: seated rows 3set
D: Bench press 3set
E: Cable shoulder flys 3set

8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders
Goal: 6 rounds.

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

For time

• Run 5,000 meters