EMOM 10
1) 20 double unders + 5 Deadlift 100/70Kg
2) 10 burpee box jump over 30/24
- scale Du's to 30s. singles
- BBJO scale: reps

5:00 easy Bike, Row, Jog etc
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Rest day - what did you do?

5 rounds of
12 cal row
20 m sled push
1:1 rest
- keep light weight
- fast transitions

Maastaveto 4x3x75%

Suorinjaloin mave 4x6

SitUps 3x15

ReverseHyper 3x15

Hauiskääntö 3x15

4 Sets:

1 - 3 Seated Started Legless Rope Climbs

Rest 3 minutes between sets.

• Aim to increase reps from last week.

10 Minutes of Handstand Skill

• Freestanding Handstand Hold
• Freestanding Handstand Puhs Ups
• Handstand Walk
• Handstand walk obstacles
• Wall Walk
• Wall Facing HSPU

EMOM 15

1 Minute : 11/8 Cal Echo Bike
2 Minute : 7 Deadlift 70/55kg
3 Minute : Rest

3 sets of 5 @ 85 - 90% ( Clean )

• 2 Inch Deficit

Split Shoulder Press

3 x 5 @ Light Weight. 2 Sec Up & Down