A)
Half-Kneeling Landmine Press
4 x 8-10 each. Rest 60s.

B)
Close Grip Floor Press in Bridge
Build to a heavy 5 in 5 sets. Rest 90s - 2:00.

C)
Strict Pull-Up
Accumulate:
- Adv: 50 Reps
- Int: 30 Reps
- Beg: 25 Partner Assisted

Accessory work

3 rounds of:

20 back extension(extra weight if needed)
1min heavy D-ball carry / 2x heavy KB front rack carry

-Rest as needed-

skill practice on handstand walk.

EMOM 21 min

1) 10 C2B pull-ups / 10 kipping pull-ups
2) 15 KB swings 24/16kg
3) 20/18 calories bike (mikä vain pyörä)

*Skaalaa toistoja alaspäin tarvittaessa

for quality

40m HS-walk

18 Strict pull ups

5 skin the cats

Aerobic capasity:

400-800m run
40cal in every machine
400-800m

3-4rounds:

6-10 parallette push up
10-12 ring row

"Wood"

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 60/50cm

10 Sumo Deadlift High Pulls, 42,5/30kg

10 Thrusters, 42,5/30kg

Rest 1 min

TC:30min

Find a 1RM in 20min.:
* Power snatch & Power clean

Tabata x2

Tabata 1 (8x20sec ON/10sec OFF)

Wall balls 9/6kg

Tabata 2 (8x20sec ON/10sec OFF)

Vuorolinkkarit

*Jos tunnilla paljon porukkaa, niin osa aloittaa WB ja osa linkkareista ja sitten vaihto