3 RFQ
40 alt KB plank pull through @24kg
0:20 L-sit on parallet
20 hollow rocks
2:00 rest

With a partner for 5 rounds each (other does the round, other stays in plank hold, alternate, rest together as needed):
20 Flutter kicks
10 Jack knives
5 Hollow rocks

5 Rounds For Time:

15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)

Kilos – (43/29)

AMRAP 30:
Max Calorie Bike Erg

Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30"/24")
10 Burpees to Target (6")
15 AbMat Sit-ups

*Score = Sum Total Bike Calories

1. 40s Soutu
2. 10-12 Askellus boksin yli
3. 8-12 Tankosoutu
4. 40s Pyörä
5. 8/8 Yhden käden vauhtipunnerrus
6. 40s Kelkka
7. Lepo

8 rounds for time:
10 push ups
10 air squats
10 burpees
10 air squats

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a overhead walking db/kb lunge
switch arms each round
15 sit ups
20 dumbbell hopovers
record slowest round

Finisher
100 temp tantrum
1:00 min samson

Viikko 5

7x3 V2

For Time:
3x
400m run
20 bar overburpee (face to bar)
20 Air Squat
10 Push-Up

Time: 15:50min

STRENGTH
1) Push Press: 5-4-3-2-1+. Rest 2:00
- 3-4 singles above 90% building to a new 1RM
2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
- Neutral grip

METCON
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
- Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

*9:00 Time Cap

EXTRA CREDIT
Banded OH Triceps Extensions: 4 x 15. Rest 60s.