5 rft

10 bbjo 24’
15 t2b
10-8-6-4-2 squat cleans 100kg

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(20)
800m run
then at the 7:00 min mark complete the following:

100 heavy rope/jump rope/double unders
50 sit ups
25 burpees
50 double crunch
100 heavy rope

Finisher
1:00 samson stretch

Strict muscleup - progressions

-5 x 1 rengas leuanveto niin ylös kun menee, false grip
-5 x 3 superslow turn
-5 x1-2 tempo ring dip
-5 x 10-20 sec ring support hold

6 Rounds for time
50 cal bike
30 deadlifts
50 box step ups

Bench press 6x6

140 min
Warm up 15 min

1.MU
- Drills
- MU + arch 16 x 1

2.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 6 5 5 5 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU
45 s Shoulder presses w/ stick
1) Feet on box - 4 4 3
2) Knees on box - 8 7 6
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6 + @ 62 kg
- Rest as needed-
- 6 6 6 8

4.4 sets
Single leg Reverse hyper 10+10
Seated knee extensions x 15
Pallof press 10+10

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(24)
WRK 6:00 REST 2:00 x3
3 push ups
5 burpees
7 air squats
9 db ground to overhead

Finisher
50 slow bicycles
1:00 chest opener

12 rounds of:

1 min row
30 s rest

Eilinen/Lepo

5x7 /3min
65-80%