20 min TTB essentials practice:
- Hollow / arch positions on the ground (All the necessary muscles as tight as possible)
- How to take a grip from bar?
- Hollow / arch positions (Keeping your feet in front of the bar in hollow body position and behind the bar in arch body position)
- What are my limitations? Strength, mobility or both?

25 min TTB accessory work:
- 3-6 kipping levers heavy banded
- 20-30 sec banded pull overs
- 6-10 Pausing V-up or single leg V-up (3 sec pause at the top)
- 20-30 sec Inchworm hold

AMRAP 38 with Parner

Bike Erg 3000m
50 Box Jumps 24"/20"
50 Reverse Lunges / DB`S 15/10kg

Split as you like

AMRAP 12

Dual DB Push-Press 15/10kg, 13 Reps
30 Jumps over DB
20 Mountain Climbers

Rest 1:00 between rounds

60-120min pk reeniä

Vaihdellen eri ergoja
Noin puolet PK1 ja puolet PK2
Pk 1 syke alue 60-70%
Pk 2 syke alue 70-75%

5x5 @75-80% (vähän enemmän painoa kuin viime vko)

Voima
E2MOM, 4rds
1-2xKB Goblet squat 12

Metcon
For time w/partner
3000m Row or 6000m Bike

*ugo, igo

Verryttelysarja
70% x5
Työsarjat
90% x3x3
Prosentit tempauksen yhden toiston maksimista.

Maastaveto 3x1 (75-80-85%)

Sivutaivutus 3x15 / puoli

Takareidet kumpparilla 3x20 / puoli

Tempaus kyykkyyn
40% x5
50% x3
60% x2
70% x1x5 (yksi toisto, viisi settiä)

Find 5RM in twenty minutes