Band-pull-aparts (kämmenet ylöspäin) 4x25

Etunojapunnerrus 100 toistoa AFAP

Kiertolankut (ylävartalon kierrolla) 4x25 / puoli

Jalkanostot maaten 100 toistoa AFAP

Yhden käden kulmasoutu 4x25 / käsi

SitUps 100 toistoa AFAP

Hauiskääntö tangolla 4x25

6 x 5min A,B,A,B,A,B

A) 5min amrap
Row/bike/ski
- tasainen rauhallinen vauhti

- rest 1min between amraps

B) 5min amrap
4 strict pull up/ kip pull up/ ring row
8 HSPU/Push up
12 air squat

- rest 1min between amraps

Week 1
Session 2/2
A)
Deadlift
5-5-5 @65-70% of 1RM
- full reset

Accessory :
wall supported Single Leg RDL
3x8/8
Pallof press + rotation
3x8/8

B)
3 sets
Chin up Hold x 30”
Ring push up plank Hold x 30”
- rest as needed

3 sets
Inverted row x 12
REVERSE Hand push ups x 12
(Scaling : incline push up )
- rest as needed

Back Squat

6 x 2 @~80%

Go Every 3:00

Front squat

3 x 3 @ 70%, rest 2:00-3:00 between sets

– These are deload sets, stick to the percentage

EMOM 8 (0:40 work / 0:20 rest)

1) Ring muscle-ups
2) Handstand walk for distance in 7.62m segments

• Choose a # of repetitions/minute that is repeatable across the EMOM (e.g. Sets of 5 reps/minute). This should be done as a single, unbroken, set each time.

Movement options.
Ring muscle-ups → Bar muscle-ups → Seated ring muscle ( Banded )
Handstand walk → Wall walk

AMRAP 12

21 Jump Over Barbell
21 Deadlift
15 Sit-Ups
15 Push Press
9 Push Ups
9 Shoulder Press

Barbell 35/25kg

Bench Press

6 x 2 @ ~85%

Go every 3:00

EMOM x 10

2 power clean + 1 jerk 50-70& BE FAST !!

EMOM 10 (0:30 work / 0:30 rest)

1) set of Handstand push-ups*
2) set of Chest-to-bar pull-ups*

• Aim for a # of repetitions/set that are repeatable across the 5 sets (e.g. 5 x 10) with the given rest ** You can choose either strict or kipping HSPUs (or mix, start set with strict and then move to kipping as needed)