Facepulls 5x20

Penkki 5x5x65%

Voimapyörä 5x8-15

Etuheilautus 3x30

Every 3 mins for 12 mins do:
4 Strict Handstand Push-ups / 2 negative HSPU / 6-8 box hspu
8 Strict Chin-ups / 2 negatives / 8 floor supported/ 8 partner assisted/

Rx+ : wall facing HSPU

For time, 50 cal on Rogue Echo Bike

5x5 strict weighted dip.

E5MOM x5:
6-9 T2B / s.l. T2B / kipping leg or knee raise / V-up or tuck up
6-9 power snatch
4-6 OHS
4-6 lateral bar over burpee

Target: ~2min / round, TC 2:30 / round

HUOM! Voit tehdä kumman tahansa version päivän kaikilla tunneilla

EMOM 36

1 minute : 5 Back Squat, AHAP
2 minute : 12/9 Calories Bike Erg
3 minute : Plank Hold
4 minute : 12 Ring Rows
5 minute : 15 Wallball Shots 9/6kg
6 minute : Rest

50min laadukkaasti

4min Kone/ risteykselle juoksu
Olkapääjumppa kumpparilla 6-8×
Ulkokierto
Sisäkierto
Vipunostot
4min kone/ risteykselle juoksu
Jalat 6-8+
Yhden jalan mave
Pohjenousu
Polven ojennus: etureisinosto

In 20min, build by feel:
1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance + 1 Snatch
- Rest as needed

Score: Total weight of your last 5 sets

ylätaljalla raskaita sarjoja 4 kpl

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min