Deadlift

10x60%
8x70%
5x75%
5x80%
2x3x85%

1. Kipping movement
2. Hand Stand Push Up
3. Bar Muscle Up

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

• Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

3 rounds:
15/12cal Row
8 Box over Jump
8 Plate Sit-Up

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Handstand Shoulder Opener video and/or 1-3 Skin the Cat video

Barbell complex

On the 1:30 x 7

Power clean
Front Squat
Push jerk
Cluster

*Pyri etsimään päivän isoin kuorma kompleksiin. Ote ei saa irrota tangosta kesken kierroksen.

15 min Recovery Bike

Stopilla takakyykky, raskas ykkönen

Raakatyöntö 3x3@70%

Vapu 3x3@70%

Korkeat boksi hypyt 5 x 3 SO 2:30

Jalannosto/ttb 3 x max

Takomo Build It #74 (deload)

2 rds & 15 reps each
DB hamstring curl
DB/KB hammer curls
Single arm KB row/side
Barbell strict press

Midline 3 rds
12 Russian twists (6/6)
20-30 sec star side plank hold

Grip work:
3 sets max dead hang
rest 1 min between attempts

"Speed Limit"
AMRAP 15:
Buy in: 4/3,5k Bike Erg

Max Rounds in Time Remaining:
8 Burpee Box umps (24/20)
8 Chest to Bar Pull-ups

"Tall Snatch" 3x5

Korkea Te-veto + Tempaus puolesta reidestä + tempais

5 x (1+1+1)x70-75%

Tempaus mave, lähtö 5cm irtilattiasta 1x4x80%, 4x3x85%

Takakyykky, 3sek pause kahdella ekalla toistolla) 4x5x70%

Hyvää huomenta 3x10
Tiukat leuat 3x10