Kyykky 3x2x85%
Penkki 3x3x80%
Kyykky 5x75%
SitUps 5x8 (3s staattisella pidolla)

Band-pull-aparts 5x20

Penkki 5x80%, 3x85%, 1x90%, 8x70-75%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 25 toistoa

In teams of 3 (1 :2 )
3 rounds
30 wall ball shots
30 box jumps
30 sumo deadlift high pulls @25/35kg
30 shoulder to OH @25/35kg
50/60 calories of rowing or 150 double unders (50 per person)

If you do like you probably do :D Do 10 unbroken reps, rest about twice the same time than worked before next movement.
Rowing is 15-20 calories on 1 round for each person.

10min AMRAP
6 c2b
10 dumbbell push press 2x 22,5/15kg
14 hand release push up

AMRAP = tee niin monta kierrosta/toistoa kuin ehdit kymmenessä minuutissa.

• c2b skaalaus vaihtoehdot: pull up/ring row
• hand release push up skaalaus: punnerrukset polvet maassa, kuminauha apuna tai punnerrus boksia/koroketta vasten

GYMNASTIC CONDITIONING

3-5 rounds, rest as needed between:

Strict Muscle-Up + Kipping Muscle-Up + Ring Dip + Toes to Rings

Pick a rep scheme and movements that are challenging but repeatable. Add 1-3 reps to each movement.

Example: 1 Strict MU +2 Kipping MU +3 Ring Dip + 4 TTR or 2+4+6+8 etc.

Tailoring Options:
Strict C2B/Pull-Up + Bar MU/Jumping Bar MU + Bar Dip + TTB

Or

Strict Ring Row + Kipping Ring Row + Ring Dip (feet on the ground) + TTB or V-Up

Back squat technique

Back squat 10x10 Start with barbell only

(Core)

Mukana hieroja Mikko Alenius

2 rounds:
10 Bar Hanging Hip Touches video
5-10 Down Dog to Cobra video

EMOM:
7 Power snatch (40/30kg)
7 Lateral Burpee over bar

• Go both Movements in 1min.
• After 5 Rounds: Add (1) Rep to Each Movement Every Round Until Failure.

Penkki 4x2x80%
Kyykky 3x3x75%
Penkki 5x70%
Ojentajat otsalta 5x10

Hölkkä tai pyöräile treenipaikalle

2 kierrosta

10 kyykky
10 päkiälle nousu
10 kyykky hyppy