5 x 5

@ 50% of BS 1 RM

3 sec descent

5 minutes of:

• Burpees

Then, 5 minutes of:

• 7 deadlifts, 155 lb.
• 7 box jumps, 24-in. box

Then, 5 minutes of:

• Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

• 7 snatches, 75 lb.
• 7 push-ups

Then, 5 minutes of:

• Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

For time
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat

Scaled WOD
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each
movement.

Five sets of heavy two's.

4 x 4 OHS

• rest as needed

Alternate.
1. 3 Power clean 80/55kg
2. 10 banded sissy squats

3x 500 m row

Work : rest 1:3

Post slowest row

Part 1) Hietsu / Sörkkä RUN

Part 2) 15min
Row - 20 Lunges + 20 Burpee

Part 3) 15min
Dynamic Mobility:
10 Cossacks
10 OHS w/stick
10 Lying pass overs w/stick
10 Dragon w/elbow each side
10 Air Squat
30sec Dead hang w/ different grip every round

---

-HR @ 70-80%
-Goal is to maintain a steady HR throughout the workout and stay under your anaerobic threshold!

3 Rounds:

12 + 12 Landmine Press (AHAFA)

90sec Rest

12 + 12 Landmine Pull (AHAFA)

90sec Rest

bench press

2 x 4
- leave one rep in the tank
- rest 4 min btw sets

2 x 6
- leave 2 reps in the tank
- rest 3 min btw sets