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

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

Watt bike 10km

OHS 4x4
Ring dip 6x4

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

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

• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:
90m Handstand walk

• Every break: 3 Ring Muscle ups

(Time cap: 10min.)

A.
2 sets
12 min AMRAP:
24 Cal bike erg
12 Burpee over parallette
6 Ring MU (12 toes to rings)
*rest 5 min btw sets

B.
5 sets for time
20 Cal ski erg
3 Power snatch
20 WB
3 Power snatch
*rest 2 min btw sets