PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%

1) Strict Pull-up: Accumulate Volume: 30-40 Reps total
Options: Band Resisted Pull-ups, Bodyweight, Partner Assisted Pull/Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Rollback Triceps Extensions: 4 x 15. Rest 60s.

Metcon (quality)

EMOM for 12 minutes of: 2 Hi-hang cleans.

Accessory:

A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

10min emom
Odd: Pull up/Ring pull up/false grip c2r 3-5
Even: Bar/Ring Dip 3-5

Back Squats
6-4-3-6-4-3 reps

etukyykky 5 x 5

3 rounds for quality

5 wide grip chest to bars (You most likely need a band)
5 strict pull ups
5 inchworms
5 PEP

EMOM 36, Basic Endurance

1 minute : 3 power clean TnG 60/40kg + 5 Bar over burpees
2 minute : 25 air squat
3 minute : Single Arm Dumbell Push press 7 + 7 @22,5/15kg
4 minute : 20 Sit Ups
5 minute : 200m Run
6 minute : rest

Clean complex (5 heaviest possible sets)
2 x clean pull
clean
hang clean

Complete 4 rds
Front rack KB/DB carry 40m (raskaat painot tähän)
rest 30 sec
DB bicep curls 12 reps
rest 30 sec
Tempo push-ups 8-12 reps 3 sec tempo down, 3 sec pause at the bottom ( ei lepoasennossa vaan niin, että rinta kevyesti hipoo maata)

Rest 1 min