Rinnalleveto 12 x 40kg

Pystypunnerrus. 22 x 30kg

Punnerrus 20

T2B X 20

66 of a lot

Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

Post load and time to comments.

0-15 mins Ring muscle up drills -starting on low rings and building to high rings

18- 28 mins perform 30 RMU or hit TC

30–36 perform an 800m run at ME pace.

36-40 tabata core or mobility

*there will obviously be scales

10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Strict Pull ups
1 Attempt for Max Repetitions

Strict Handstand Pushups
1 Attempt for Max Repetitions

SkiErg 20 x 20sek työ / 10sek lepo - maksimimetrit

5 Sets of 2
Pause (2) seconds at knee level.

Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.

5 RFT:
20cal SkiErg
10 Box jumps 60/50cm
30 DU

Try to keep a steady pace thru the whole workout and keep moving all the time.