Facepulls 3x20

Yhden käden soutu 3x20 / käsi

Penkki 3x1 (75-82,5-90%)

Stoppi-penkki 3x2x70%
-1 toisto rinnasta, toinen noin 10 cm rinnasta
-molemmissa toistoissa 3s stoppi

Ojentajat kumpparilla 4x15

For time in pairs:

106 Deadlift @60/42,5kg

Then 7 rounds of:

3 x rope climbs
15 x thrusters @60/42,5kg
15 x kb swings @32/24kg

Then: 400m run together with both team mates carrying a plate 20/10kg

Zottaman Curls: 3 x 8-10. Rest 60s.
- 3s lowering each rep
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Superset
Glute March: 3 x 8-10 each. No rest.
KB Curls: 3 x 8-10. No rest.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

IN TEAMS OF 2.

AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Kipping Pull-Ups or Partner Strict or Ring Rows
40 Cal Row/Bike/Ski
60 Wall Balls

*P1 works while P2 rests. Split work as needed.

3 SETS FOR QUALITY
100m KB Suitcase Carry
750/600m Row/Ski
1:00 Jump Rope Practice
20 Up-Downs
20 KB Goblet Alt. Lunges
-Rest 1:00 b/t Sets-

• RPE 6, keep it medium today
• Video: https://vimeo.com/914707902?share=copy

Back Squats
5-5-5
- Keep weight light across all sets. This is a Deload Week.
- RPE 5

PERFORMANCE
6 x 2:30 Work, 1:00 Rest
10 Jump Lunges
30 Total Landmine Rotations @ light
10 Jump Lunges
-Max Bar Muscle-Ups w/ Time Remaining-

---

FITNESS
6 x 2:30 Work, 1:00 Rest
10 Jump Lunges / Reverse Lunges
20 Total Landmine Rotations @ light
10 Jump Lunges / Reverse Lunges
-Max Pull-Ups or Ring Rows w/ Time Remaining-

• RPE 8

8 kierrosta

400m juoksu
40 yhden käden kahvakuulaheilautus käden vaihdolla
100m farmarikävely

Core "Optional"

4 rounds:

15-20 GHDSU ( shoulders on hip line )
40 + 40 m One Arm Farmers Carry