-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar

Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

5x3
@81%
Rest 2-3min.

Warm up
400m run or 20 cal bike
3 rounds
10 walking lunges
10 glute bridges

Monday: back rack lunges
E2MOM x 6
10 reps

Interval row 250m @ PB + 0:15 pace
Rest 1 mins
X 10

4 rounds
In 2min
30/24 cal row
Amrap down n ups
2min rest
In 2min
30 down n ups
Amrap row for cal
2min rest

4 rounds for time of

• 30 single-leg squats
• 15 sumo deadlift high pulls

♀ 75 lb ♂ 115 lb

Warm up(8)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

GRT(25)
choose load
5 giant sets
8 push ups
8 hammer curls
24 flutter kicks
8 single arm row per
8 tricep overhead extension
24 russian twist

Finisher
tabata plank :20 on :10 off x8
1:00 samson

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

Emom5

Hanging L-sit / Knee tuck hold

*work 0:20, rest 0:40

"Do it again Friday"

March 06.

5 Rounds for Time
10 USA Kettlebell Swings @24/16kg
7,5 m OH KB Walking Lunge
10 Push-Ups
7,5 m OH KB Walking Lunge
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls

TC:17'