3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

Ei ohjattuja tunteja

EMOM for 4 rounds:
1. DB deadlifts
2. Sitting band rows
3. Arch hold
4. Rest

3 rounds @ steady pace
12 Prone Cuban Presses
2-minute Assault bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Handstand shoulder taps
20m Monkey crawl

10 sit-ups
10 hollow rocks
20 russian twists
0:20 + 0:20 side plank hold

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Divide anyhow:
107 Pullups
107 Back squats

Every 6min x6

22/17 cal row
16 wall ball @9/6kg
12 toes to bar
8 burpee to target

Time cap 4min / round

FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
12-12-12-12-12
kipping Pull-Ups / Ring Rows

Timecap: 25:00

15-9-6

Thrusters
Pull-ups

TC 8 minutes