E90s x5
4-6 strict / banded pull up / paused ring row
- last set RIR 0-1

Find a challenging variation and push yourself - last set should be to almost failure!

EMOM 10
1 .10 deadlift
2. x strict pull up/ring row *

*choose challenging amount of reps, try to hold it through five rounds

Valakyykky 5-5-3-3-1-1-1

A: Ring dips 5x6
B: SA Db press 3x6/arm
C: 100 push ups 4 time

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under

Goal : hard effort in every 3 min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups*
:30/:30 Half Pigeon Stretch on Box
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-

5x
10 tiukkaa leukaa
15 punnerrusta
20 abmat vatsaa
25 kyykkyä

Kierrosten väliin 1:30min tauko

With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 mins

Rest 3 mins

With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins

@ Zone 2 Run 30 - 45 minutes