5 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#
Goal: 250 (125+125).

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(16)
tabata circuit-8rds 20 work/10 rest
row
push press
rope slams
air squat

score equals total reps

5x3(15)
bench/strict
3x10
single arm row

Finisher
2 min sh distraction
2 min hip distraction
40 v-ups

Optional:
Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)

On the minute x5
5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
Straight to:
On the minute x3
1-3 Excentrict hspu 5 seconds down. Decifict if needed
Straight to:
On the minute x3
wall climb + 10-20s hs hold on the wall

Metcon: 10min Cindy
target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta.

10 RFT
8 burpees
16 squat
10 HR push up
20 lunges

Work / rest
40 sec / 20 sec

3 x

7 kippi renkailla
5 kääntö jalat maassa
3 jumping muscle ups

sen jälkeen 10 min aikaa, harjoittele ring MU

TAI

10 min EMOM
Joka alkava min
*Odd negative MU
*Even 5 strict chest to bar (banded)

Bench press 4x3x80%

5x 5 back squat
5x3 back squat

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

5 rounds of 5 reps (5 reps each side per round)

Bulgarian split squat.

This is not a lunge - this is more like a squat movement pattern

There is no fixed rest between sets - Mix it up with another 5 rounds focus workout, or go emom'ish. it's up to you, just get the work done

A: Back squat 3x5
B: strict HSPU 5x5 @30A1
C1: Leg extensions 2x10
C2: Dips 2xMax
D: OH triceps extensions 2set