Lämppä
3 Rounds for Quality (cap 10min)

• 10 Banded Hollow IYs
• 10 Banded presses
• 10 Banded Good Mornings
• 10 Banded Deadlifts
• 10 Banded Squats

Reeni 1
For Quality (12min)
Push Press

• 5-5-10 @ 40kg

Reeni 2
Butterfly Pull ups, 10min for Quality

Accumulate
- 30 Strict BUP Straight Body circles

Then

Accumulate
- 10 Target Drills - mini circles

Reeni 3
HSPUs, EMOM for 9min

• 30s Handstand Hold

• 12 Seated Dumbbell Shoulder Press @ 2x10-12,5kg

• 4-5 Handstand Kick ups

Reeni 4
Metcon
9min AMRAP

• 9 Toes-to-bars
• 7 Handstand Push ups
• 5 Power Cleans @ 42,5kg

Reeni 5
EMOM for 9min

• 10 Hollow IYT
• 10 Hanging Active Shrugs
• 10 Ring I Y

Lämppä
8min AMRAP

• 30s Hollow Hold
• 5 Hindu push ups
• 20s Superman Hold
• 4/4 Maailman Parasta

Reeni 1
Push Press 5x5 (Cap 15min)

• 5x 35kg
• 5x 37,5kg
• 5x 40kg
• 5x 42,5kg
• 5x 45kg

Reeni 2
HSPUs, EMOM for 12min

• 30s Handstand Hold

• 3 Box Handstand Push-up Negatives

• 6-8 Box Walk Outs

• 10-12 Piked Handstand Push ups

Reeni 3
EMOM for 9min

• 8-10 Arch/Hollow Tension Driill
• 20s Bench Hollow Sliders
• 12 Ring I Y

Reeni 4
Metcon (Cap ~10)

1. Max Double unders in 2min

2min Rest

1. 100 Abmat sit ups for time

Lämppä
8min AMRAP

• 20m KB Overhead Carry @ 2x 8-12kg
• 10 KB Clean & Jerks @ 2x 8-12kg
• 10 KB Deadlifts @ 2x 8-12kg
• 20s Hollow hold

Reeni 1
Push Press 4x3 (Cap 10min)
(Can be done by E2.5MOM for 4 rounds/10mins)

• 3x 45kg
• 3x 47,5kg
• 3x 50kg
• 3x 52,5kg

Reeni 2
Butterfly Pull ups work, 15min for Quality

10min for
20-15-10-5
- Scap Hanging Circles (not necessary unbroken)
10-8-6-4-2
- 2 Foot Box Drill (top down)

Then

5min for
- Max Butterfly pullups in a row

Reeni 3
HSPU Work, 12min for Quality

• Accumulate 1:00 Handstand Hold, as least amount of breaks as possible

Then

• 4x5 Box HSPUs, unbroken if possible

Reeni 4
Metcon
Diane
For time (Cap 10min)
21-15-9

• Deadlifts @ 70kg
• HSPUs