40 minutes for sweat, pump & quality

10-15 db bench press
10-15 negative strict ttb
10-15 shoulder press
10-15 negative pull ups
10-20 hollowbody leg extension

for time:

2rds
50 step over box
50 sit up

rest 2 min

2 rds
50 air squat
50 hr push ups

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups

TC 40

Five set max reps strict pull ups. Use band that you can perform fresh 10 repetition good quality pull ups.

SO 2:30

Hang power snatch under knee 1RM

in 15 minutes

48 minutes of :

3 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Cardio @ easy pace
5+5 Wind Mils
10 Jefferson Curls
0:30 Deadhang
15 Spanish Squat
5-minutes Cardio @ easy pace

Find your days 1 rep max Back Squat

Front Squat, work up to heavy 4RM
+
2x5 @85-90% of 4RM

RX: E3.30M x 4
6-10 ring dip
12 alt. gorilla row
10-12 strict knee raises (1s pito ylä-asennossa)

Scaled:
E3M x 4
6-10 ring push up
12 alt. gorilla row
6-8 strict knee raises (1s pito ylä-asennossa)

Skaalaukset: ring dip->ring push up->box dip Huom! Tee treeni laatua vastaan. Valitse itsellesi sopivat skaalaukset sekä ota riittävän raskas painon gorilla soutuun.

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30