5x5 back rack lunges with around 2 minutes rest in between each set

Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(15)
On the 1:30 x10
15 air squats or goblet(choose weight)
30 jump rope or double unders

Finisher
50 double crunch
1:00 samson stretch

1.
3 rds for time, 2min rest btw rounds:

10 cal Echo bike
10 Burpee box jump over
10 Alt. DB snatch (22,5kg)

2.
5 rds, on every 3 minutes:

15 2xDB Deadlift
10 2xDB Squat clean
5 2xDB Thruster

3.
Core

6min Running
6min Xebex

5min Bike
5min Running
5min Xebex

4min...

Up to 2 min.
Sykkeet 130-165 koko ajan.

A.
25-20-15-10-5
Ski-erg calories
Wall Ball

B.
5 RFT:
10 SA Devils press
20 Sit-up
40 DU

C.
100 Cal Bike-erg
*EMOM 5 Thruster (35/50kg)

1. RPE 8

3 rounds:
400m Run
40 Air Squats
400m Run
-3min REST

3 sets of max reps Chin ups
Rest as needed in between

Palauttelupäivä, tee mitä tuntuu viisaalle.

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering