10 kierrosta:
1.min X cal hiihto
2.min X cal pyörä
3.min X cal soutu
4.min lepo

AMRAP 12:

5 Ring row
20 Db over jump
5 2db front squats
20 Db over jump

(17,5/12,5)

Harjoitellaan heiluria ja kippaamista ja ylipäätään vaiheita leuanvetoon, Toes to Bar ja innokkaimmille Muscle up ja Chest to Bar varten:

Kipping pull ups 4 x 3

kipping t2b 4 x 3
kipping to Chest to Bar

muscle up- training:
-hypyt boxilta
-kuminauhalla
-kipping ja vauhdinhaku

EMOMx24 (3 rounds)

40s ON, 20s OFF
1) echo bike cals
2) rope climb
3) medball box step ups @9/6kg
4) rest
5) echo bike cals
6) ghd / abmat sit ups
7) handstand walk / wall walk
8) rest

Overhead squat
3x6

Clean x2 + Jerk x1 x5

E2MOM x12 w/ partner, YGIG, divide reps anyhow:
a) 4-10 wall walk / 8-20 feet on box wall walk
b) 20-30 kbs
c) 24-36 wb

Working time ~60-90s per pair.

5 sets:
10 Shuttle Sprints (7,5+7,5m)
10 Burpee over Rower
300m Row
- Rest 1:1 btw sets

Slowly build up to a single Power Clean & Push Jerk @80-85% 1RM Power Clean

— Then —

5 sets:
1 PERFECT Power Clean & Push Jerk @70-80%
- Rest as needed btw sets