1A: 5x5 strict ring pull ups using false grip if possible

1B: 30 min Amrap
50 pull ups
50 Deadlift@60/40
40 HSPU
40 STOH
30 Pistols
30 cal row / bike / ski
*first there gets first choice.

1000m Row - 3:43
Back Squats - 4x185, 4x225, 4x255, 4x275, 4x295, 4x315, 4x335
Metcon - 500m Row, 50 DUBs, 10 B Squats (185lbs), 400, 40, 8, 300, 30, 6, 200, 20, 4, 100, 10, 2

6min EMOM
even: 30sec ME Toes-to-bar
odd: 30sec ME Pullups

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

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Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 50 metres Farmer Carry

For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 50 metres ′.

Post work to comments.

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

Vesijuoksutreenit 3.11. klo 20-20:45

400m Run
30 Wall Balls
30 Box Jump Overs
400m Run
21 KB Swings
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

3-3-2-2-1-1-

Do 3 x 3 @ 5RM back squat

• rest three minutes between sets