Amrap 2min chin-ups

3 rounds for time

1000m run
3 rounds:
10 pushups
10 situps
10 squats
10 grund to overhead

Jättiläissarja 3-4:

Pystypunnerrus 6-9
(Penkkiveto 2-5, hauis kääntö 10+)

For time

• 14/18-calorie row
• 30-foot sandbag carry (♀ 100 lb, ♂ 150 lb)

Ring muscle up

E2MOM, 5 rounds
1-6 x Ring MU
10-15 wall ball

superset, 4x
5/5 push up pos. KB pull through
5/5 plank pos. KB seesaw

slow eccentric chin up 8x1, 5-8sec down, optionally w. weight

Find heavy on the comblex, dont let go bar.
6 power clean
6 barbell row
6 front squat
6 stoh
6 back squat
6 push up

Zone 1
Run
@RPE 6, 7 & 8

Zone 2
SkiErg
@RPE 6, 7 & 8

Zone 3
Row
@RPE 6, 7 & 8

Zone 4
Couplet:
5x DB Renegade Row
20 M DB Walking Lunges

• 2:30 Work/ 30s Rest
• 3 rounds
• Zone 1-3: add one RPE per round

12min:
20m walking lunge
5 push up
20 air squat
5 plate floor press

Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.
Barbell Row weights in the comments.