Front squat w/2s pause at bottom
4 x 4 x 75%

Superset:
3-4 rounds:
Single arm DB bent over row
6+6
Strict crossbody t2b
6-12

Penkki 3x1 (80-85-90%)

Kyykky 3x3 (60-65-70%)

Penkki 4x4x70%

40 min EMOM for max reps/calories
1: wallballs
2: rest
3: barbell SDLHP 30/20kg
4: rest
5: box jump 24/20”
6: rest
7: push press 30/20 kg
8: rest
9: row, ski or bike for calories
10: rest

Note the total reps

Alternate A1/A2

A1. Close grip bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:30 before A2

A2. Standing single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

EMOM 10

1) Kipping toes-to-bars
2) Kipping handstand push-ups

Handstand hold

Accumulate 2:30-4:00 on your hands*
* Give yourself no more than 10-minutes to accumulate this time

Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

LÄMMITTELY
2 kierrosta - 40s./20s.
1. Jefferson curl
2. Yhden jalan mave rotaatiolla oik.
3. Yhden jalan mave rotaatiolla oik.
4. Istuen tuulimylly
5. AKK - lankussa kierrot
6. Dead bug vk kanssa kahdella kädellä

VOIMA
3 x 6 takakyykky
3 x 6 penkkipunnerrus

KIERTOHARKKA
45s. on/15s. off
1. Hiihto
2. Lp suorilla käsillä polvennostot
3. Soutu
4. Farmarikävely

A)
Military press
6-5-4-3-2 reps / side
Increase the weight after each set
60”-90” rest between sets
B)
Bulgarian split squat
Advanced : front rack
Scaled : suitcase
3x 8/8
12 double KB overhead sit up after each set

C)
AMRAP 8’
10 hang snatch R
10m overhead walking lunge R
10 up down
10 hang snatch L
10 m overhead walking lunge L

For time:

-8 t2b/ 12 kipping leg raise
-15 US KBS 20/16kg
-8 t2b
-15 box jumps
-8 t2b

-pause at the bottom of dip and at the reveiving position.
-2min rest