Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds
40s easy -> 20s mod -> 10s fast ski
7+7 single arm ring row
7 inch worm with push ups
14 alt leg v-ups
:30 HS HOLD
then prep for WOD movements and get ready

WOD
6 sets
sets 1,3,5 do : 15-20 ghd sit ups and 2,4,6 sets of 10-15 toes to bars
2 legless rope climb (scale to normal climb)
3-5 parallette OR deficit kipping hspu (MAKE IT CHALLENGING BUT DOABLE) 1 ABMAT UNDER PARALLETTES IS RX.
rest 1:1

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.
PUT THE AVG TIMES ON ROUND COMMENT AREA BELOW.