5+5
Bulgarialainen askelkyykky

Back squat 8x5

3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups

WU 1 3 x 3mi:
Ergo

WU 2 30/30 x 8, 2 rnd:
1) Y-pull+ press btn
2) banded external rotation
3) wall Angel
4) lapaveto

Every 2min x 5:
Bench press 8-8-6-6-4

Every 1,5min x 12:
1) 10-12 biceps curl
2) 8-12 Z-press
3) 15-20 push up knee down
4) 10-15 banded triceps push down

2x 5-10 strict pull up
2x10 Db bench press
2x 10 barbell row
2x 10 press

2-3reps in tank, rest 1-2mn between sets

For time:

1000m row
2000m assault bike
200 single unders

750m row
1500m assault bike
150 single unders

500m row
1000m assault bike
100 single unders

250m row
500m assault bike
50 single unders

TC 30 min

4-5 sets of:
5 HS Kickups to a wall
- Both heels touch the wall SOFTLY at the same time (good control)
- Rest as needed btw sets

4-5 sets of:
2-4 HS Walking Steps To a Wall
- Aiming to kick up about 1m away from the wall and walk to it
- Rest as needed btw sets

2-3sets:

8+8 reverse lunge
8+8 Db row

A)C2bikex1000-800-600-400-200m
B)1arm DB Hang powersnatchx50-40-30-20-10/free hand shifts (DB16/10kg)
Timecap 20min

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest