3 rounds
10/8 cal bike or row
10 single leg deadlift with KB
10 good mornings

Speed Deadlifts
EMOM x 8
8 reps @ 45-50% 1RM

RestDay!

• Row/Bike 2min.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6-8 Wallball
  6-8 Knee rise/T2B
  6-8 DB snatch

• Mobility...

21-15-9 reps, slowly, of

• Chest-to-wall handstand push-ups
• Hip-back extensions
• Strict knees-to-elbows

5 Round not for time of:
GHD Sit Ups 15 reps
Ring Muscle Ups 5/4 reps
Handstand Walks 15 m

5-4-3-5-4-3

Go every 2:30

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR

5 rounds for time

10 push ups
15 sit ups
20 air squats

Eilinen/Lepo