10-8-6-4-2 Shoulder Presses (Strict Press)
- Rest 1:30 btw sets.
- Start @60% 1RM and build over the remaining 4 sets.

3 rounds:

15 Cal Any Machine
10 OHS, Empty Barbell
10 Sit Ups
30s Superman Hold
10 Ring Rows
10 Push Ups

EMOM10
2-6 t2b / knees to elbows

Aim to do same amount of reps for each set, sets need to be unbroken. We'll be adding the total volume of t2b/k2e in coming few weeks, so no need to go into failure at this point.

E90s x7, choose either a or b:
A) 2 kip swing + 2 kipping knees to elbows / knee raise.
OR
B) 5-10 toes to rack + 5-15s active hang

A) In knee raises/k2e goal is to turn tailbone facing forward forcing abs to activate, not only hip flexors.

B) If hanging strength is the limiting factor, let's isolate the two movements and focus on building needed capacity for both separately.

3 RFT:

10 Deadlift @ 60% OTD heaviest
10 Bar Over Burpees

3 rounds:

8 Push Ups
16 Plank Shoulder Taps
24 Single Unders
32 Banded Goodmornings

Superset x 4 rounds
Ring Pull Up x 6-8 3s down*
Rest 90s
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 90s

*Scale with partner assisted or 2 slow negatives each round

Kyykky 5x1x80%

Penkki 3x2x85%

Maastaveto 3x1x80%

WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo

4 rounds of:
16 wall ball @9/6kg
8 db hang power clean & jerk @2x22/14kg
16 abmat sit ups

new set every 3min