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)

3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts

8 min AMRAP "LAATUA"
21 cal row
7 overhead squats

3 min row slow pace

8 min AMRAP "LAATUA"
21 cal row
7 wall ball

3 min row slow pace

8 min AMRAP
21 cal row
7 strict chest to bar pull ups

3 min row slow pace

Complete as many rounds as possible in 15 minutes of

• 200-m run
• 100-m farmers carry
• 20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

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

Optional:
Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)

On the minute x5
5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
Straight to:
On the minute x3
1-3 Excentrict hspu 5 seconds down. Decifict if needed
Straight to:
On the minute x3
wall climb + 10-20s hs hold on the wall

Metcon: 10min Cindy
target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta.