1. 3*1/1 arm bar, 10/10 bottom up march
2. 4*3 Double KB clean and press, 4*5/5 Goblet reverse lunge.
3. EMOTM 5’: 10/10 1 arm swing. EMOTM 10’: 1 TGU
4. After party : 3*15/15” Adductor side plank, 20” Superman hold

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

Strict press
1x5 @65%
1x4 @70%
1x3 @75%
1x2 @80%
5x1 @85%

1. 3*5/5 windmill, then Overhead squat practice

2. Amrap 6’
   8 usa swing @24/16kg,
   8 push ups,
   4/4 one arm overhead squat @12/8kg (scale to Front rack squat if neccessary).

Rest 2’

1. Amrap 6’ 6 double KB DL @2*24/16kg + unbroken 20m Farmer’s Carry, 6 burpee to target, 4/4 turkish sit up.

Rest 2’

1. Amrap 6’:
   12 goblet lunge,
   6 Right push press + 20m Front rack carry
   6 Left push press + 20m Front rack carry @20/12

2. Afterparty: 3*20/20” side plank reach through

In teams of 2 for total rowing meters in 40 minutes:

A. Row for meters

B. 15/12 cal bike
7 pull ups
7,5 m plate overhead walking lunges
7 burpees to plate
7,5 m plate overhead walking lunges
7 T2B

Change stations when B finishes.

Result is total rowing meters.

Liikeparina toisen liikkeen kanssa.
Merkitse painojen yhteispaino.

Three sets for quality:
Strict HSPU x 6-8
45 s rest
banded pull up x 10-12
45 s rest
v-up x 12-15
45 s rest

10 Rounds , go every 60 to 90-seconds

1) Set of Ring muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

Find 1RM of

Power snatch

For time

• 400-meter run
• 75 double-unders