5 rounds for time:

5+5 pistol squat
5-10 strict pull up
10 box over burpee
10 weighted abmat sit up/ ghd sit up

Tc 15min

A) 3 sets:
30sec Hollow rock/hollow hold
15sec rest
30sec Plank walk ups/plank hold
15sec rest

Heti perään

B) AMRAP6
6 Burpees
8 Twisted hip raises (4+4)
10 1-legged Deadlift

For Time:
36/24 Calorie Bike Erg
18 Ring Muscle-ups
30/20 Calorie Bike Erg
15 Ring Muscle-ups
24/16 Calorie Bike Erg
12 Ring Muscle-ups

[Every Break On Ring Muscle-Ups]:
10/7 Calorie Bike Erg

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Side plank hip raises in sets of 5+5
4) Rest

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.14.22
*Hit clock icon to view previous scores 

Tempo Bench press (slow down, fast up) 4x8 reps

For Time:
200/150 Meter Row
1 Deadlift
1 Toes to Bar
200/150 Meter Row
2 Deadlifts
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts
10 Toes to Bar

Barbell: 102.5 / 70 kg

Bent over row 12-10-8-6 reps

3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 6.27.22 

Tempo Back squat (slow down, fast up) 4x8 reps