Lämppä
8min AMRAP

• 3 Strict Pull ups
• 10 V-ups/Tuck ups
• 3 Chin ups
• 20 Flutter Kicks
• 10 3-Position Supermans

Heti perään

• 30 Banded Seated Negative BMUs

Grip Strength (10min)
40s on : 20s off for 5min

• Towel Curls @ 12-16kg kahvakuula

Rest 1min and then

• Max distance of plate pinch and carry loppuajan (4min)
• Ota isommat levypainot kuin viimeksi tai esim. 2x 5kg levypainoa molempiin käsiin

10min for Quality

• 3x Max of Active hanging

Lat Strength
45s on : 15s off for 8min

• Arch/Hollow Tension Drill (

• Ab Hollow Roller (

EMOM for 9min

• Banded Lat Rows (

• Hip Flexor kicks, Oikea jalka (

• Hip Flexor kicks, Vasen jalka

Metcon
For time (Cap 10min)

• 20 DB Devil Presses @ 2x 10kg
• 3 Rope Climbs
• 20 DB Shoulder-to-Overhead
• 3 Rope Climbs
• 20 Toes-to-bars
• 3 Rope Climbs