A: Bench Press 5rm
B: Strict pull ups 3set
C: Seated Shoulder press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3set
F: Db biceps curls dropset x3
G: DB Shoulder flys dropset x3

Heavy Box Step-Ups 24"/20"

Use Double KBS or DBS

5 x 10 alternating legs

Go Every 3:00

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

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Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 8 @ 80-85%H4

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

3 rounds as a super set
20s side plank R
20s side plank L
20s hollow hold
-rest 90s between rounds

EMOM6
- max SHSPU
- max t2b

Rest 2

EMOM6
- max HSPU
- max t2b

Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row

A: SA KB Clean 8x2/arm
B: SA Lat transversal pull downs 3set
C1: SL hip thrusters 2set
C2: SA Kb rows 2set
D: Rkb swing 10x15
E: Supinated Db biceps curls 3set

1 MINUTE AMRAP

As many calories as possible in 1 minute, on the ski-erg