WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?

Deadlift on a plate 6-6-6-6 reps

Bar Runner
M/N 35-49
For time:
10-8-6-4-2
Shuttle Runs (10m)
1-2-3-4-5
Bar Muscle Ups
- use same scale you have trough out the past month

Barbell high pull 3x12 reps

For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

[Kilos = 34/25]

*Score = Time it takes to complete the workout

A.) Takakyykky
2×8 @64% 1rm
B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
C.) Penkki punnerrus
2×8 @64%
D.) Leuanveto myötäotteella
5×5 tiukkoja!

5-10min Row/Bike/Ski/Run

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3 rounds:
8 Air squat cross kick
10 Tuck ups
5 Single arm press + 5 Windmill
(left&right)
20sec. Side plank hold
(left&right)

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One round of kangaroo flow

5min of Double under of Triple
under practice

Then 3 rounds:
10 Cossack squats (alternating)
5 Inch worms + push up
10 Dragon lunges (alternating)
10 V-ups / Tuck ups

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2 Rounds of banded shoulder
flow

Practice a skill of your choise. HS, HSW, BMU, RMU, HSPU, Pull-up variations...