5RFQ
10 DB Split Squats (ea)
3 Max Height Box Jumps
15 Straight Leg Deadlift (BB only)
3 Max Broad Jumps

30 mins EMOM
1 5 Strict hspu
2 5 Strict pullups
3 5 Ring dips
4 5 Ring pulls

Front squat 5x60%, 5x70%, 2x5x75%,

A/ EMOM 12'
1- BB Front Rack Hold (from rack with your FS max 80-90%)
2- Wall Sit
3- Rest

B/ AMRAP 20'
30m Bear Crawl with DB 2x 22,5kg/15kg

4/4 DB Front Rack Lunges@ 2x 22,5kg/15kg

15 Sit Up with weight @ 22,5/15kg

4 Man Maker @ 2x 22,5kg/15kg

30m DB Overhead Carry @ 2x 22,5kg/15kg

7 min AMRAP

6 Käsilläseisontapunnerrusta boxilla
6 toes to bar

EMOM 10
1.10 Back rack lunges (alt.)
2. 10 Z-press

3 rounds for quality

10 Blackburns
10 x 90/90 to external rotation
10m Inchworms
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5 Elbow Bridge-ups
50/35 cal Bike or Row @ 3-4 RPE

Open Gym 6:15-7:15

Warm up row 2000m
Kettlebell 10kg 3x16
Abmat Batman sit up 3x16
Pull up renkailla 3x10
Wall ball 10kg 3x5
Hollow rock x3