Alternate for 20 Mins
1. 5-8 Strict pull ups
2. 4 Turkish get ups 2/2
3. Hollow hold 30-40 secs
4. 2-3 skin the cats

20min

5 yleisliike
10 kp tempaus
20cal laite

Kp tempaus 25,20,15,10,5
Laite cal 50,40,30,20,10

Aikaraja 20min

Pyri tasaiseen jopa kiihtyvään vauhtiin

Front squat

5x4

• 3-5 high box jump or box jump agter each set of squat

3x 10+10 DB biceps curl

E90s x 9

2 power clean&jerk

JERK ANYHOW

”Bodyweight”

At The Gym version

EMOM40
1. Hand stand walk / Hand stand shoulder taps / Plank shoulder taps
2. Pistol squats
3. Muscle ups / C2b / pull ups / kipping practise
4. Row / Bike / Run / Burpees
5. Rest

*Skill practice with moderately low heart rate.

OR

Anywhere version

EMOM40
1. Hspu / Pike push up
2. Pistol squats
3. Hand stand shoulder taps / Plank shoulder taps
4. Burpees
5. Rest
6. Wall facing hand stand hold as close to wall as possible
7. Box step ups
8. Hollow rocks
9. Mountain climbers
10. Rest

*Skill practice and core work with moderately low heart rate.

Pistol squat practice and scaling ideas:
https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

15min alkavalla minuutilla

1. 6-8 rinnalleveto raskaalla pallolla
2. 7-10 cal laite
3. 20-40 tuplanaruhyppy

Kipping Pull Up Tech

Kipping Hspu Tech

YGIG / movement
3 rounds

10 Russian KBS
5 KB snatch e/s
5 KB front squat e/s
10 American KBS
5 KB clean e/s
5 KB Stoh e/s
1 turkish get up e/s

TC 15 min