Deadlift
- 4 x 5/ V2, 3-4”
- 3 Sec Down, No Touch and Go’s

Hand Stand Push-Up practise. Heavy, no more than 5 repetitions in one set.

3 rounds every 2:00
8/8 pistol squats
10 single leg deadlifts
AHAFA

Every 3 minutes x 4

Tempo pause front squat 5 reps V1
-3 sec tempo down, 3 sec pause at the bottom

Hip snatch 3 x 3

E2MOM for 16 minutes 
alternating between

3 push presses
3 pull ups

(8 sarjaa yhteensä, neljä kertaa kumpaakin liikettä. Push presseihin kaikkiin sarjoihin sama haastava paino, referenssiä viime viikolta. Leuat pitäisi olla raskaita, eli lisäpainoa mikäli tarve, skaalaa haastavaksi rengassouduksi)

deadlift
2 x 6

2 x 4
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

5 Sets For Reps:
1:00 Max reps Chest-To-Bar Pull-Ups
1:00 Max reps Hand-Release Push-Ups
- Rest 2:00 -

5 x 1 paused* split jerk + 1 paused* split jerk behind the neck + 1 split jerk
- *2 s pause vastaanotossa
- leave 2-3 reps in tank
- rest 2 min btw sets

2 rounds
On this you can start any movement you like to do full round.
2 minutes of ergo
10 box step overs side ways
10 GTOH with plate
10 ring row
30+30 sec side plank hold
30 sec push up plank hold
rest 1 min

3 rounds
20 box step ups, alt leg. You can use light extra weight.
10+10 One arm db row @ moderate heavy
rest 1-2 min

3 rounds
20 db snatches @light/moderate weight
10 ring push ups (scale to normal push ups)
rest 1-2 min

Finisher
3 rounds
20 kb swings @ light/moderate
20 abmat sit ups
rest 1 min

Goal is to go by quality effort, not max speed. Take it easier than you would normally do. Again, you are the one to pick the pace.