5-8km light run/row

Back squat 5x5
@ heavy weight But focus on technique. Knees forward on the way up. Try not to lead with your hips.
+
3 rounds for quality
10 Barbell good mornings @ moderate weight
30sec isometric copenhagen Adductor exercise/each side

A,
Complete as many rounds as possible in 30 mins of:
30 Echo Bike Calories
15 Toes-to-bars
10 L/10 R Single Arm Russian Kettlebell Swings 24/16kg
10 L/10 R Single Arm Kettlebell Clean & Jerks
10 L/10 R Single Arm Kettlebell Snatches

Complete at a RPE 7/10, 4 rounds or work for 30 mins. Whichever comes first.

B,
3 rounds for quality of:
Cobra Stretch, 30 secs
5 L/5 R Eccentric Single Stiff Legged Deadlifts, pick load
Pec Stretch, L 30 secs/R 30 secs
5 Eccentric Dumbbell Pull Overs, pick load

Eccentric Single Stiff Legged Deadlifts- 6 secs lowering and regular return
5 Eccentric Dumbbell Pull Overs- 6 secs lowering and regular return

Complete 2-3 rounds.

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

A,
1 Clean + 1 Pause Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Pause is 3 secs in the dip phase of the split jerk only.

B,
21-15-9 reps, for time of:
Row Calorie
Push Press @61/43kg

Goal: sub 6 mins

Optional Recovery/Endurance:
Once you complete the workout, row at a moderate pace till the clock hits 15-20 mins.

C,
4 rounds of:
Double Kettlebell Front Rack Hold, pick load, 1 min
max rep Weighted Sit-ups, pick load, 30 secs
Rest 1 min

A,
Bench Press 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
2x15 Close Grip Inverted Rows
4x10 Ring Dips

Ring Dips- perfect reps (add weight if this is easy)

C,
3 rounds for time of:
20 Wall Balls @12/9kg
20 Power Cleans @61/43kg

Goal: sub 12 mins

D,
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups

5x2min AMRAP/ 1min lepo

*jatka aina siitä mihin jäit.

7 Punnerrusta
7 Kyykkyä
7 Leukaa
7 KP/KK thrusteria

A.
Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

B.
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

COR/ISO(30)
6 giant sets
8 reverse fly
8 hammer curls
8 goblet squats
8 in and outs
8 plank to bridge
100m run
Giant set-complete movements back to back w/no rest.
rest as needed between rounds

Finisher
1:00 quad stretch