5 Rounds as Supersets:
3 Bench Press @ 90->% of 1RM
2 Strict Pull Up @ no reps in tank

4 Rounds for Quality:
10 Double DB Incline Row 12+12 1-Arm DB Incline Bench Press
20 DB Weighted Sit-Up

A1) Tempauksen high pull riipusta 5x2
A2) tepmaus riipusta 5x2

3 rounds of
5-5 Half Knee Press
15 Russian Swing
20-20 Side Bends

3 rounds of
5-5 Clean & Squat
16 Alt Russian Swing

Emom 20’
1 min: 15 Am Swing
2 min: 10 Goblet Squat
3 min: 6-6 Snatch
4 min: 8-8 Reverse Lunge
5 min: 15 V Sit-Up

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return

A1) shoulder press käsipainoilla boxilla istuen 3x8
A2) hauiskääntö 3x8
A3) kulmasoutu 3x8+8

A,
3 rounds for time of:
MAx Echo Bike Calories, 5 mins
200 Double Unders
Farmers Carry, 2x32/24kg 100 m

Score is your time minus total accumulated calories on the bike.

Goal: Sub 30 min

B,
5 rounds for quality of:
Chin Over Bar Hold, 10 secs
5 Pull-up Negatives
3 Strict Pull-ups
Rest 2 mins

Resisted Nasal Breathing:
15 breaths (6s inhale + 6s exhale)
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5x4min

2 kierrosta:
10 LP GTOH
8 OH-Askelkyykkyä (LP) (4+4)
6 Hyppyä levypainon yli

Buy in 2500/2000 m Row

8 Rounds

15 GHD Sit Ups
9 Wall Balls
3 Wall Walks
Cash Out 2500/2000 m Row