3 ME sets of kipping HSPU
rest as needed b/w efforts

Warm Up
1 laps around gym
High knees
Butt Kickers
Lunges down the gym (There and back)
Push Ups x 5
Inch worms x 5
1 lap around gym
The overhead arm pull (20 sec per arm)

Workout
4 Rounds for time
600 meter run
20 ground to overhead
15 Weighted air squat
10 V-ups
15 Push Press
20 Burpees
200 meter run
1 minute rest

Core Work
60 sec Plank hold
-15 sec rest-
90 sec Side Plank hold
-30 sec rest-
90 sec Side Plank hold
-15 sec rest-
60 sec Plank hold

PRT

For time with a partner
50 Dumbell Box step ups @2x22,5/15kg @60/50cm
50 Hand Release Push-ups
150 cal skierg
50 Box Jump Overs @60/50cm
50 Pull-ups

Timecap: 25 mins

Split jerk heavy double
- technique first
- work from the rack
- find daily max in about 6 sets

50-40-30-20-10 Reps for time:
- Cal Row
- Burpees
- Cal Ski
- DU
- Cal AB

CINDY (with pair)

AMRAP 20 min
5 Pull Up
10 Push Up
15 Air Squat

Toinen huilaa kun toinen tekee pötköön kierroksen.

EMOM 3 min x 5
5 x vauhtipunnerrus niskan takaa + 5 x OHS (samapaino)
10 x vatsalihasliike
Kevyet painot nopeat toistot.

2-3 rounds

10-15 GHD hip extension or barbell good morning
10- 20 russian twist
15-30cal machine

Deload week

A) Ring muscle up drills

B) On the minute for 16 minutes
1. 3-5 ring muscle up
2. Air squat
3. Burpee
4. Rest

4 rounds for quality;
6 Strict Chin-ups / Self Assisted Reps / Negative 3 reps with 8 " lowering
12 Barbell Rows - supinated grip
25 Banded Hammer Curls
- Rest 2-3:00 between rounds

Extra: Toes to Bar: 2 sets for max reps. Rest 2:00