100x Pull up
Everytime you brake:

Round 1
5x back burpee
10x Push up
15x Air sq

Round 2
Run to 5th floor

Tc: 25min

Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
Jerk 3 reps at 60% 1RM, 3X4 at 75%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

• 20 Min AMRAP of:
Row 500/400 m
Bar Muscle Ups 10/7 reps
Pistol Squats 20 reps
Handstand Walk 15 m o Handstand Push Ups 10 reps

For Time:
Strict Deficit Handstand Push Ups (10/5 cm) 20/10 reps
2:00 rest
Strict Handstand Push Ups 25/20 reps
2:00 rest
Kipping Handstand Push Ups 40/30 reps

21-15-9 reps for time:
Double Dumbell Snatch@15/10kg
Burpee Box Jump over@60/50cm

Rest 5-10 mins

EMOM 18':
a) Assult bike or Row
b) Double Under
c) Rest

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

10 rounds of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

No rest between rounds.
For calories.

Eilinen/lepo