Lämppä
6min AMRAP

• 10 Walking Lunges
• 8 Squat-to-stand
• 8 Jumping Squats
• 6 (3/3) Pakarakierrot
• 6 (3/3) Olkakierrot

Lats Strength
4 Rounds of

• 20 Standing Hollow Pull downs
• 5 Hollow I-Y-Ts
• 30s Banded Hollow Hold Pull downs

Toes-to-bar work

• 4x 20s L Pops

then

• 25 Strict Toes-to-bars / Tuck raises

Front Squat
E2MOM for 10min

• 1x3 @ 82%
• 1x3 @ 87%
• 3x2 @ 92%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 105% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 3 with 2s Pause in the bottom of every squat @ 70% of 1RM Back Squat

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then

• 3x 6 Thrusters @ 32,5-37,5kg

then
E2MOM for 8min

• Max set of unbroken push ups
• Ota muistiin kierrosten toistomäärät

Lämppä

Lats Strength
3 sets of

• 10 Hollow Bench Sliders
• 8 Archer Push ups
• 6 Arch/Hollow Tension Drills

Toes-to-bar work
4 Rounds of

• 30-20-10-5 Banded Hollow Pull downs
• 5-5-5-5 Kip Shape Drills

Back Squat
E2MOM for 10min

• 1x2 @ 70%
• 1x2 @ 80%
• 1x2 @ 88%
• 2x2 @ 94%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 110% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 2 with 2s Pause in the bottom of every squat @ 75% of 1RM Back Squat

Lämppä

• 25 Banded Arm Circles at 3 different angles

Lats Strength
10min EMOM

• 10 Archer Push ups
• Max Hollow Body Ab Roller (50s työtä, jätä 10s siirtymiseen)

Then

• Accumulate 30 Arch/Hollow Tension Drill

Toes-to-bar work

• Accumulate 20 Reverse Stalders / Tuck ups
• After every 5 reps, do 8 Hollow Plank Shoulder Sliders

Then

• Accumulate 40 Hollow Rocks

Front Squat
E2MOM for 10min

• 1x2 @ 70%
• 1x2 @ 80%
• 1x2 @ 88%
• 2x2 @ 94%

From boxes (bottom to up)
E2MOM for 8min

• 1x4 @ 95%
• 1x3 @ 100%
• 1x2 @ 105%
• 1x1 @ 110%

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top @ 25kg

Then

• 4x3 Push Presses @ 35-40kg

then
3 Rounds each station, 20s on : 10 off

• Banded Tricep Push Downs
• Plank up/downs
• Bent Over Dumbbell Rows

Lämppä

Back Squat

• 5x 70%
• 3x 80%
• 1x 90%
• 1x 100%
• 1x 105%

Push Press

• 5x 30kg
• 3x 35-37,5kg
• 1x 40kg
• 1x 45kg
• 1x 50-55kg

Thruster

• 1x 30kg
• 1x 35kg
• 1x 45kg
• 1x 50-55kg

Strict Toes-to-bars

• Max reps in 1min