Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR(12)
2 bench press on the minute for 8 minutes

WRK(16)
On the 2:00 min x8
200m row
8 med ball sit ups or toe to bar
8 alt dumbell press 35/20 or 50/35

Finisher
1:00 min plank
1:00 min butterfly stretch

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

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)

kick-start mave tangolla

3 x 6+6

3 rds
10 v-ups
10 arch rock
10 hollow rock

3 push jerk every minute for 10 minutes

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

For time, alternate arms 8/8 etc.