Lisäpainoleuanveto,

3 x 5

21-15-9
Ring dips
Wall balls 20#

3 sets of skullcrushers
3 sets of lat. raises

Bench press 4x4x75%

Perform 5-8 reps of push ups on every minute for 14 minutes

3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell - 22.5/15
Barbell - 61/43

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7 x 1 min/30 s. @ 1:57 /500 m
- All intervals 1.57/500 m
- Rest 2 min
B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
- 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
- HR 169/188
- Spm 32
Cool down for 10 min

PM: 150 min
Warm up + COS 15 min

1.MU
A. Drills

B. Every 2 min for as long as possible:
2 Ring muscle ups
- 23 x 2

Rest 2 min

C. Every minute for as long as possible:
1 Ring muscle up
- 34 x 1
- Total of 80 MU

2.Clean + Low hang clean
- Heavy 1+1 for the day

3.Floating clean pull on a riser
- 3 x 5 @ Max of 2)
- 65 kg

4.Ring accessory work
Every minute on the minute for 12 minutes - not done

Rest day

140 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BCTB
- Box
- KS + BCTB 4x5
- BCTB + BFLY 10x1
- BFLY 3x10

3.Strict HSPU strength
A. Strict HSPU testing
- 1 rep @ abmat

B. Bottom of Box pike HSPU hold 4 x Max effort
- 5 4 5 4 s.

C. DB Z-press 3x6-8
- 8x25 6x30 6x30 lbs

4.Back squat
- 4x8
- Rest as needed

5.DB Death march
3x30
- 25 25 25 lbs