For time

• 21 Kettlebell swings

• 3 Toes-to-bars

• 18 Kettlebell swings

• 6 Toes-to-bars

• 15 Kettlebell swings

• 9 Toes-to-bars

• 12 Kettlebell swings

• 12 Toes-to-bars

• 9 Kettlebell swings

• 15 Toes-to-bars

• 6 Kettlebell swings

• 18 Toes-to-bars

• 3 Kettlebell swings

• 21 Toes-to-bars

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @50kg

Accessory

A) 4x For Quality:

• 10-15 Strict T2B
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

1.) Tempaus kiekoille 4×5 kevyt/korottaen
2.) Rinnalleveto korokkeelta/kiekoilta 4×5
3.) 3×
A.1) istumaan nousu lisäpainolla ×10
A.2) Russian twist x10
A.3) Askelkyykky kävely ×10 raskas paino

Shoulder press
3x6

3 rounds for time:

20 cal row
10 burpee over erg

X2GT

1000 m row
50 squats
50 benchpress
750 m row
35 squats
35 benchpress
750 m row
20 squats
20 benchpress
1000 m row

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

Pause front squats 5/7 reps every two minutes

15 MIN

• 30 sec Erg @85%
• 1/2/3/4/5…. Squats 2x24kg kb in front rack
• 1/2/3/4/5…. Push presses 2x24kg kb

score is amount of reps performed - 10 sec Erg=1 rep