E3:30 x4:
16 alt. step back front rack lunge
- RIR 0-1 / leg on last set

💜💜🐰🐝🧸💜💜

B1) Bulgarian split squat 3x(6+6)x40% of front squat 1RM

For time :

17 Squat Cleans 50/35kg
40 Double Unders
6 Bar Muscle-Ups
14 Squat Cleans50/35kg
40 Double Unders
12 Chest To Bar Pull-Ups
11 Squat Cleans 50/35kg
40 Double Unders
24 Pull-Ups

TC 15

Band-pull-aparts 5x20-30
-voit tehdä penkkilämppien välissä

Penkki 2x3x90%

Sotilaspenkki käsipainoilla 3x5-8

Vipunostot eteen tangolla 3x12-20

Blackburns’ 3 kierrosta

Partner workout
"Macho Man in a boat"
20 rounds for time of:
3 Power Clean@70/47kg
3 Front Squat
3 Push Jerk
12/10 cal row/bike/ski
Timecap: 30 mins
Partner A completes one round then Partner B, so relay style!
Choose a weight, You can GO unbroken with!

Extra:
Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s

Thruster 4x7
* -lepo 3-4min
-nouseva paino*

RX
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

SCALED
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk 'Best Effort' + 5-10 Kipping Knee Straight Leg Raises
MIN 2 - 1 Wall Walk 'Best Effort' + 5-10 Push-Ups / Knee Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Standing Wall Shoulder CARs*
MIN 2 - :50 Cat/Cow
MIN 3 - :50 Child's Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

Barbell lunge 3x10x50% of back squat 1RM

Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-10 strict pull ups / HARD RR
:20-30 Knee tuck Hold

Strenght
Bench Press 5x5reps @70-80% (2-4RIR)
perform 1-2 rope climbs OR 4-8 STRICT CHIN UPS after bench press
rest 2.5-3.5 min bwn sets

Metcon
15 min amrap
2 strict c2b pull ups / pull ups
4 hspu / push ups
8 kb swings
target 12-18 rounds.