5 rds:
Max reps Bench press (Bodyweight)
Max reps Strict Pull up

Rest Max 1min. between movements.

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

Aikaa vastaan:
18 Käsipainotempaus vuorokäsin
18 Burpee käsipainon yli
14 Käsipainotempaus vuorokäsin
14 Burpee käsipainon yli
10 Käsipainotempaus vuorokäsin
10 Burpee käsipainon yli

Amrap 13
3 strict ring dip con partenza da ring mu
30 du
3 dumbell snatch 24kg
Aggiungi 3 dumbell snatch 24kg

EMOM12
1. 6/6 Kahvakuularinnalleveto
2. 6/6 Kahvakuulakyykky
3. 6/6 Kahvakuulavauhtipunnerrus
4. Lepo

• 90s. Row/Bike

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 60s. Row/Bike

• 2x
  30s. Kipping swing
  30s. Muscle snatch (Below knees)
  30s. Hollow rocks

• 30s. Row / Bike

• Mobility...

• 2-3x
  2 Pull up/C2B+ Push up / Muscle up
  4 Power snatch (add weights)
  8 Box jump overs

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

EMOM 10:00-14:00 (share machine with partner)
ODD Mins: 50s Easy Bike
EVEN Mins: 50s Easy Row
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )