1.6km Run / (Row)
50 Box jumps (60/50cm)
12 Sandback over to shoulder (60/45kg)

800m Run / (Row)
35 Box jumps
9 Sandback over to shoulder

400m Run / (Row)
20 Box jumps
6 Sandback over to shoulder

(Time cap: 30min.)

EMOM 18 MIN
5-10 Strict toes to bar (Knees have to be 100% locked, scale by going lower)
3-6 Ring Muscle Ups
4-8 Strict deficit HSPU (20kg plates)

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) TYÖNTÖ 3x5
2) rive ja työntö (2+1)x50%, (2+1)×60%, (1+1)×70%, (1+1)×80%, (1+1)×90%, (1+1)×95%
3) rive riipusta + push press 4x(2+2)×60%
4a) takakyykky 4x3x65%
4b) ghd-selän on. 4x10x10-20kg
4c) hopea och skutta

A: HSPU strict 4set
B: push ups 3set
C: Banded OH triceps extensions 1xMax
D: Banded triceps push downs 1xMax

For time:
12-10-8-6-4-2
Butterfly pull ups
GHD abs

10 x4x72.5%

5 kierrosta
4 min aikana
20/15 cal Row (5 pist)
20 KBS (5 pist)
20/15 cal Row (5 pist)
Remaining Time: Burpee over Rower (toistot)
1 min rest

Toistot/pisteet yhteen kierroksilta. Jos et saa toistoja täyteen souduissa tai kuulassa, et saa 5 pistettä.

EMOM40
1. Pistol squats
2. Sit ups
3. Hspu
4. Hollow rocks
5. Box step ups
6. Push ups
7. Air squats
8. Burpees
Result = all repeats combined without hollow rocks seconds

Bench press
7, 7, 6, 6 @ 55 kg
Pull ups
15, 13, 11, 9

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Back rack reverse lunges
E2MOM x 5
10 reps @ 45% 1RM backsquat