Reverse Lunges

6 x 4 Lunges Alternating

Go Every 3:00

1-2×3@barbell, 3@65%, 2@70%, 1@80%, 2@70%, 1@80%, sn-%, rest btw sets 2min

Penkki 2x2x87,5%

Sotilaspenkki 80% x 3 x amrap
-väh. 5min tauko sarjojen välissä

Band-pull-aparts 5x20

Warm Up
2 rounds
2 min cardio
5 inch worm with different versions of it
16 curtsy lunge + 8 plate overhead squats
8 hardened ring row + 8 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@light to moderate heavyish weight
rest 1.5-2.5 min bwn sets
Thruster 3x5reps @moderate&heavyish weight
rest 1.5-2.5 min bwn sets

Accessory Work
2-3 sets
8-12 weighted box step ups (2 db or kb's)
12-16 gorilla row alt hand ( 2db or kb's)
24-32 weighted russian twists
rest 2-3 min bwn sets

10min for quality:
250m row @ increasing pace
10 alt. wide stance thoracic rotation
5+5 box step down (slow)
5+5 1-arm push press + windmill (L+R)
5+5 1-arm ring row

Emom 24

1) 5-10 Boxin yli burpeeta
2) 6-8 Hang C&J 2x kp/kk
3) 45s Viivajuoksu
4) Lepo

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-10 tempo db bench press @RX DB's , rest 30-45s bwn set
Rounds 3-4:
2-3 min bike @very easy/easy + 2x8-10 ghd sit ups, rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x5 burpee + 10 kb swing @16/24kg , rest 30-45s bwn set
Rounds 7-8:
2-3 min run or jump rope @very easy/easy + 2x6-8 db snatch @RX DB, rest 30-45s bwn set

Accessory Work
For Quality
3 sets
3-5 wall walks
2-3 rope climbs
30 weighted russian twists + 10-15 tuck ups
rest as needed

AMRAP 12 mins
15 Double Unders
5 Toes-to-bars
30 Double Unders
10 Toes-to-bars
45 Double Unders
15 Toes-to-bars
...

Continue adding 15 Double Unders and 5 Toes-to-bars until time expires.

Rest day