Max time pronated hang
Grips need to be pronated (palms facing forward), no grips allowed. Both hands on bar at all times.

Max time handstand hold
If handstanding against a wall, only heels can touch the wall.

Max rep pushups on dumbbells
By using dumbbells, we increase the range of motion so make sure that you get your chest all the way down and do one set of max unbroken reps.

Max time plank hold
Elbows directly under shoulders, no back arching.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
2 rounds
2 min cardio machine
10+10m karhukävely eteen/taaksepäin hallitusti
5/5 single leg RDL + Clean + Press (tasapaino liike) + 10 goblet squats
8 box step ups + 4-6 box jump, step down

Strenght
Deadlift 15-12-9-6-6-6 reps, building in weights
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 40 sec of cardio machine
2) 5-7 burpee box jump/step overs @50-60cm (max 40sec)
3) 40s jump rope
4) 10-14 kb swings

Syklin kolmas viikko ennen kevennystä

Hspu & valinnainen kippi liike (ttb,leuka,c2b,mu) + loppuun tupla hyppyjä🤸🏼‍♀️💫💫

*split both side 3+3 *rack/blocks
3x[3+3]@80% of last week RPE10, rest btw sets 3-4min

5 Rounds For Time:

10 Bar Over Burpee
10 WallBall 20/14
10 Toes to Ring/Bar
10 Pull Up

Weight Vest 9/6 kg

Timecap 20min

2-3 rounds:

10-15 banded pull apart
40-60m s.a farmer carry
40-60s kb fr hold

For time:

• 15-ft. rope climb, 30 ascents

*split both side 3+3 *rack/blocks
3+3@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x[3+3]@-10%
*target load of max ~74%, rest btw sets 3-4min