Kozma Ati presents - "Fivestrokes"
With a partner!
Split as you wish!

Buy in : 1000 m row
then 4 rounds
10 bar muscle up (scaled : 10 C2b/ pull up)
15 partner DL @160/130kg
20 GTOH @60/42,5kg
25 box jump
30 wall ball
Buy out : 1000 m row

Timecap: 40 mins

Kipping pull-ups

5 sets for quality

2 kip swing + 1 pull-up+ 2 kip swing

Pyri linkittämään harjoituksessa kaikki liikkeet yhteen.

Deficit Pushups
3x8, 3 RIR, Tempo 2010, Rest 90s

Ring Dip Progressions
3x6, 3 RIR, Tempo 2010, Rest 90s

A. (0:00-20:00)
2 rds:
60s. Row / Bike
6-8 Ring rows
6-8 Devils Press (w/ db's)

Mobility 1:
- Lunge complex: 2x 60s.
- Shoulder pump: 2x20s.

2 rds:
4-8 Deadlift (w/ barbell)
4-8 HSPU
10-20 DU's

Mobility 2:
- Couch stretch: 2x20s.
- Pigeon stretch: 2x20s.
- Lats stretch: 2x20s.

Work on:
Pull up / Shoulder press

B. (20:00-35:00)
4 rounds:
Weighted / Strict Pull up: 6-8
Rest 1min...
Shoulders press: 6-8
Rest 1min...

• @65-75%

(35:00-40:00)
Work on: Deadlift / HSPU / DU's

C. (40:00-60:00)
3 rds for time:
21-15-9 Deadlift (100/70kg)
21-15-9 HSPU
35 DU's

Masters: 80/55kg
Scaled: 60/40kg

(Time cap: 10min.)

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x5
15sec RPE 4-5, remaining time RPE 2-3

Deadlift Wave

3x 5-4-3

.

1: 3-5 reps in tank

2: 2-3 reps in tank

3: 1-2 reps in tank

90s rest between the sets, 2min rest between the rounds

w/ partner:

40 Box jump overs
20 Hang Power cleans

Rx:
50/35
60/40
70/45
80/50
90/55
...
...

2 rowers, one boat

4x500 m row
work rest 1:1

Both athletes row 2000m each

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-sit
Rest 2 minutes between sets