Facepulls 4x20

Penkki 82,5% x AMRAP
-ylösmenot esim 55-65-75% x 3

Stoppi-penkki 5x5x60%

Pendlay Row 5x12x30-40%

WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

Rest day - what did you do?

Prone Banded Hamstring Curl 3 x 25. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength

Press
Strength 5*5
Hypertrophy 5*8

Accessory

3 sets of 8-12 reps
tactical pull ups
single arm press each arm

Workout

3 rounds
1 min max rep partner tyre flips
400m sled drag

Strength

Snatch

Novice: 3*5 OH squat
5*3 Snatch pulls (hang)
Advanced: 6 sets of 1 hang snatch+3 OH squats
3*3 snatch pulls

Workout

3-5 rounds:

10 heavy goblet squats
into
Max Thor's hammer hold each arm 10/20kg(hold a loaded sled in one hand)
Who can hold on for the longest time?!
Who is worthy?

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

Tekniikkaa lepuskin maauimalassa
n. 1,5 km

Partner workout
16min AMRAP (you go / I go - full rounds)
10 pull-up / jumping pull-up
50 double under

On the minute for 8 min
1. 2-5 strict chest to bar
2. 3-6 strict pull-up