For time;
20/side Forward and Back Lunge
1:00 Wall Sit
1:00 Wall Superman Hold
15/side Forward and Back Lunge
0:45 Wall Sit
0:45 Wall Superman Hold
10/side Forward and Back Lunge
0:30 Wall Sit
0:30 Wall Superman Hold

+

Core Killer
4 rounds
:30 Lean Back Knees to Elbows
:30/Side Side Plank

+

Useless Skills #01

4 rds Strongman feat Bike erg (For quality )

20/16 cal Bike erg
10m heavy sled push
40m DB/KB farmers carry @heavy (miehet 2x32,5/ naiset 2x24kgs-22.5kgs

Metcon (time)

With partner 2 rounds (each) for time:
2000m row.
You go, I go.

Accessory:
4 rounds of:
10-20s chin over bar hold + ME pull ups
10-20s ring plank hold + ME ring push ups

*If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.

3-6-9-12
Push Up
Ring Row
15 x Sit ups

2-4-6-8..
Ring Dip
L-Pull Up
20 x Air Squat

Day 1
Kipping practice/stamina

”Ninja Warrior”
4 rounds for time:

5 T2B
4 pull ups
3 C2B

Every time you drop from the bar complete a 200m row

-The aim is to complete as many reps as possible without letting go of the bar

Shoulder press
4x6r
2 reps in the tank.
Rest as needed.

Back Squat 4x4
AHAFA

3 rounds

10 push ups

5 deadlifts 140kg/100kg

6 burpee box jumps 60cm/50cm

5rds
Max reps Incline bench press (0.75 BW)
Max reps Legless rope Climb
rest as needed btw movements & rds