Maastaveto 3 x 1

5x
15 V-ups + 45 Second Plank

Rest 90 seconds between sets

EMOM8
1.10 Hollow rock + 10 Arch rock
2. 10 Lat pull down
3. 20 Shoulder tap with push up position
4. 10 Scap push up
5.10 Scap pull up
6. 10 Lying pass over
7. 30sec Handstand with wall
8. 10 Shoulder taps with wall

Warmup:
Bike or row
1:00 easy
0:30 moderate
0:15 fast
X2

Then 10 good mornings

Strength
Deadlifts
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

Hip Thrust

5 x 10 AHAP

SO 3:30

Back Squat

7 x 4 x 82 - 87 %

SO 3:00

EMOM12
1. 45 sec row
2. 10 Hollow rock + 10 Arch rock
3. 10 Lying pass over
4. 5 Kick up to HS with wall

8min EMOM

4-8 Muscle ups, UB if possible

Scale with muscle up progression like
- low bar MU
- Jumping MU
- NO PULL UPS

3-4 Rounds:
6/6 Lunge hold pallof press
5/5 Barbell deadbug
8/8 One leg hip thrust with bench (voit käyttää lisäpainoa)

3 x 2 @75%
Rest 2-3min Between sets.