Tee 3 x 8 sarjaa pystypunnerruksia valitsemallasi välineellä
Lepää kierrosten välissä n. 1 min

E2MOM for 10min (5sets)
- 5-15 Table row or Door pull-ups

3 Rounds - Continuous Moderate Effort
Run 300m
45sec Ring Plank
30sec Sorenson

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

• Not for time:
Rope Climb 7/5 reps
Toes to Ring 21 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 5/3 reps
Toes to Ring 15 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 3/1 reps
Toes to Ring 9 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps

4 sets:
20 Dumbbell box step-overs. You choose the weight, challenge yourself here. Each set of 20 does not need to be unbroken

Rest as needed between sets.

Then

2:00 / side Pigeon stretch on a box

2:00 / side couch stretch

Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

The 7 Remix

7 Rounds

7 Box jump overs 24/20”
7 HSPU
7 Thrusters 115/75
7 T2B
7 KB swing 53/35
7 PU
7 Burpees

EMOM 20
even: 15/12 cal row
Odd: max reps du's