Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds:

3 - 5 Strict Pull Ups
5 Push Ups To Down Dog
0:30 HS Hold
1:00 Ergo

For total Reps:

Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climb
Minute 3: 3 Rope Climb
.....

4 rounds, 8 e/s

Bird dog row L
Bird dog row R
Banded plank walk ups alt left & right
Chaos pallof press L
Bird dog row R

Paused bench press 5x4

AMRAP 10:00 in teams of 2
15 Power Clean @70/47kg
30 kipping pull up
400m row/ 800m bike erg

REST 3 mins

AMRAP 20:00 in teams of 2
30 Deadlifts @100/70kg
45 Ring Rows
600m Row / 1200m Bike Erg /

Smooth effort, DL in 5 or 10s without too much struggle.

Extra:
Jefferson Kang Curl 3 x 3. Rest 60s

Build To a Heavy Complex:

1 Power Clean
1 Squat Clean

5 Rounds fo Reps ( TC 20 )

15 Shuttle Runs
Max Unbroken Toes To Bar
15 Shuttle Runs
Max Unbroken Bar Muscle Ups

1 Shuttle Run = 10m

Run 800m

Then 3 rounds:
10 Stiff Legged Sit Ups
5 Strict Pull Ups
5 Shuttle Runs
1-3 Kipping CTB

AMRAP 8
15 abmat sit ups
10 A-jump

---

A-hyppy: lähtö steppilaudan päältä, hypätään alas kyykkyyn niin, että takapuoli osuu steppilautaan. Ja hyppy takaisin steppilaudan päälle