Lämppä
5min AMRAP
- 30s Echo Bike
- 5 Banded Presses
- 5 Thrusters
- 5 Behind the neck Presses

Grip Work
Wrist Roller

• 30s on : 30s off kepillä + 1,25kg
• 25s on : 35s off keppi + 2,5kg
• 20s on : 40s off keppi + 3,75kg
• 25s on : 35s off keppi + 2,5kg
• 30s on : 30s off kepillä + 1,25kg

Farmer Carry

• 3x Max Distance @ 2x15-16kg

Shoulder Work
4 Rounds for Quality

• Max reps of Hollow/Arch Tension Drill (min 8-10) / Archer Push ups
• 16 Banded Seated Rows
• 16 Face Pulls

Upper Body Strength
Shoulder Press

• 1x 3 @ 82%
• 1x 3 @ 87%
• 3x 2 @ 92%

Bottoms up KB Press

• 3x 12 (valitse sopivan haastavat kahvakuulat)

Sotts Press

• 3x 5 (Jos tanko on liian painava, sopivat kahvakuulat)

Lämppä

Gymnastic Work
EMOM for 9min

• 20 Wall facing Handstand Hold
• 10 DB Pullovers
• 5 Hindu Push ups

EMOM for 6min

• 20s Toes-to-Bar Compression Hold / Bar Tuck Hold / Toes-to-Bar Compression Hold on bench
• 3-6 Deficit Box HSPU / Box HSPU with 2s Pause

E2MOM for 12min

• Max Strict Toes-to-bars / Toes-to-bars on bench
• Max Strict HSPU / Strict HSPU 1 tyynyllä / Deficit Box HSPU

Open 15.4
Complete as many reps as possible in 8 minutes of:

• 3 handstand push-ups
• 3 cleans @ 35kg
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans

Etc., adding 3 reps t

Shoulder Press
10min for

• 1RM Shoulder Press

Snatch
10min for

• 1RM Power Snatch

Then 10min for

• 1RM Squat Snatch

Clean
10min for

• 1RM Power Clean

Then 10min for

• 1RM Squat Clean

Jerk
5min for

• 1RM Push Jerk

5min for

• 1RM Split Jerk

Strict Pull ups

• 1x Max set

Rowing

• 500m Row as fast as possible