5 rounds for quality
20 ghd sit ups
20 hip extensions
Rest 1:1

For time
5 Bar muscle up
10 HSPU
20 pull up
30 cal echo bike
10 HSPU
1k Row

A,
Banded Back Box Squat 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

Strong bands.

B,
Deficit Deadlift 5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Off of a 10cm or so box.

Work up to a heavy set of 5.

C,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

D,
Complete as many rounds as possible in 12 mins of:
60 Double Unders
20 Wall Balls@12/9kg
10 Toes-to-bars

Goal: 5+ Rounds

E,
3 rounds for quality of:
Recovery Row, 1 min
15 GHD Plate Muscle Snatches, pick load
10 Scap Pull-ups
20 Plate External Rotations, pick load

35 min AMRAP
- 100 m Juoksu
- 20 kk heilautusta
- 100 M Juoksu
- 15 Kyykkyä kk:n kanssa
- 100m KK kantoa
- 10 Punnerrusta

Markkaa kierrokset ylös.

EMOM 24

1)overhead walking lunge
2) c2b pull up
3) deficit hspu
4) rest

---

• pick weight and reps so that you move evenly trough out the minute
• hit same reps every round
• work about 50s. per movement
• RPE 6 | HR 65-75%

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)

2x
5 tempausveto
5 tempaus polven päältä
5 tempaus polven alt
5 valakyykky

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

---

Back squat
5x6 83% of 1RM

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.