For quality in 12-14 mins

Accumulate 10 rope climbs
After each rep complete 20 sec hollow hold

Rx+: legless ropeclimb

For time:
800/640m Ski
30 HSPU
30 Single Arm DB Hang Clean & Jerks 20/15kg
30 Pull-ups
800/640m Row

-- Rest 5:00 --

800/640m Row
20 Pull-ups
20 Single Arm DB Hang Clean & Jerks 20/15kg
20 HSPU
800/640m Ski

TC 35min

• Alt. DB Clean & Jerks every 5 reps

4 Kierrosta:
8 Leuanveto vastaotteella V.1
30s Lepo
8/8 Käsipaino työntö korkeasta polviasennosta V.1
30s Lepo

3 Sets :

10 Tempo Push Ups, 2 sec down.
20 Banded Triceps Extension
20 Banded Pull apart

Bench Press

2 x 10 x 64%
2 x 8 x 68%
2 x 6 x 73%

AMRAP40

RX
30 T2b
30 Box over Burpee (open standard)
30 Front squat @42.5/30kg
100 Double unders

Yhden jalan loikat x 6 kelkkasuora

Maastaveto 3x70%, 2x80%, 1x90%

Maastaveto polviin 5x5x60%
-2s stoppi

Suorinjaloin maastaveto 5x10x30-40% (noin)
-jokainen toisto lattiasta

3x 2+2+2 @70-75% (pysäytys polvella jokaisella toistolla)

4x 1+2 @80-90%

LOAD

2-3 rounds, 60-sec rest between rounds.

• Banded pull-aparts – Focus on trunk control and keeping shoulders down and back - 15 reps, 5 sec eccentric.

• Prone behind the neck press with wooden dowel – Avoid lifting head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight can be added to dowel if possible – 15 reps