A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

4 rounds for time of

• 500-m row
• L-sit, from the ground, for same time as row

1. 40s bike erg
2. 10 box jump overs
3. 4-6 one arm devils press
4. 8-10 push ups

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(15)
On the 5:00 x3
400m run
15 body builders
10 plank taps
15 squat jumps

Finisher
:30 side plank per
1:00 quad stretch per

9x1000m run 1min vila

Alternate B1/B2

B1. Strict ring dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

5 Giant Sets

strict pull ups
ring dips

rest btw sets as needed

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: DB shoulder flys x8-12
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Chipper ja naru aikaa vastaan

30 DU
30 toes to bar
25 DU
25 leukaa
20 DU
20 punnerrusta
15 DU
15 HSPU