Rest day - what did you do?

Superset x 4 sets!

Single Arm Dumbbell Z Press x 6-8 each
Rest 60s
Mixed Grip Pull-ups x 8-12.
- Switch grip halfway through the set
- Partner Assisted as needed
- Add some reps on last week if possible
Rest 90s

Rollback Triceps
3 x 12-15. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds
Max set strict chin-up / 8-10 scaled
10-15 v-up

Rest 1:1

AMRAP 30:00 Partner Workout ( You Go , I GO)
20 Box Jump Step Downs
40 Push-ups
60 total Walking OH Plate Lunge @20/15kg
800m Row or Ski

Rx+: 10 Ring Muscle-ups to start each round
Goal: 4+rounds

Extra:
Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s

5 rounds for quality:
20m Double DB Walking Lunges 20/15kg
15 T2B
20 Back Extensions
- Rest 1min btw

40-30-20-10 reps, for time of:
Cal Row
WB 9/6kg

Rest day - what did you do?

Row progression
3 x 1000m with 2min rest

VOIMA 5/9

Seated Shoulder press

every 2min x4
4 seated shoulder press