5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- Bfly x 20
- BCTB sigles 8 x 1
- BCTB + KS 5+5 x 4
- BCTB + CTB 1+1 x 5

3.Power clean + Split jerk
1+3 up to 75% effort

4.Accessory
3 sets:
Banded apple picker 8+8
Bent over Y x5

For time, 4 rounds of:
* 8 UB FS (60% of 1RM)
* 200m run
* 1min rest

125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35

EMOM 10

Minute 1: 50 Double Unders
Minute 2: 3 Push Press + 3 Push Jerks@Start at 70% Push press (floor)
Add to Journal

1) Mikko’s triangle
10 rounds for cal target (10 cal)
1 min assault bike
1 min row
1 min ski
1 min rest

2) 15 min OH mobility (Gowod)

2 Rounds For Time Of:
20 - OHS (35/25)
20 - Pull Ups
20 - Toes to bars
20 - Dips