Push Press 2 RM

Tempaus veto + "China Pull" + tempaus polvelta
8 x (1+1+1)x65-80%

Tempaus, polven alta
6 x 1 x 80-85%

Raakatempaus taskuilta
7 x 2 x 55-65%

Valakyykky
4x3x80-85%

deadlift,

8 sets of 5 reps, start light and build up.

Kipping skills

Vapu + Raty + Työntö
1+1+1RM, 1+1+1x90% (maksimista), 1+1+1x95%

RaakaRive 3RM, 1x3x90% (maksimista) 1x3x95% (maksimista)

Askelkyykky taakse 3 x (5+5)

3Kierrosta
12+12 kulmasoutu
10 jalannosto riipussa

5 Sets: (ylhäällä)

20 Reverse Hyper@Moderate
15 Dip

20 RFT:

15 Air Squat
10 Push ups
5 C2B

Optional Accessory
GYMNASTIC STRENGTH

3x10-20 GHD Hip Extension

RPE 3 to 4

A. 10 rounds of (try unbroken)

1 press-1 push press-1 push jerk

RX+ version

1 press-2 push press-3 push jerk

@ empty barbell

Every break 10 air squat.

10 min time cap

B. For time

24-21-18-15-12-9-6-3

Kettlebell Am. swing @24/16

Burpee to target (15cm)

20 min time cap

20 minutes of:

10-12 Strict pull ups
6-8 Strict HSPU
20 Weighted Sit Ups

Rest 1:30 btw. rds