Bench press and 8 chin ups

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

8x benc press plus chin up
20kgx6
pun 1,1,0.5, musta 1, lila 1,1
20kgx6
pun 1, mustapun 1,1,1, lila 1,1,1
20kgx6
mupu 1,1,1,1 lila 1,1,1
20kgx6
mupu 1,1,1,1, lila 1, mustalila1,1
33kgx4
mupu 1,11, lila 1, mustalila 1,
33kgx4
mupu 1,1,1  lila 1,1,1
33kgx4
mupun 1,1,1, lila 1 mustalila 1,1,1
33kgx11
mupun 1,1, mustalila1,1,1,1
1b treeni 30kgx 10 (3sarjaa)+ lec
30kg X10
lecx 10
30kgx10
lecx10
30kgx
lec x10

1@up to 62-65%, sn-%, rest btw sets 2min

EMOMx15 (5rounds)
1-2) 18/15 cal row + max burpee over rower
3) rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

EMOM 8
1. Dumbbell floor press 8-12
2. Barbell bent over row 8-12

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-