5 sets:
15 Narrow Grip Bench Presses
- Rest max 1min

3 supersets:
Strict Pull-ups + Strict Dips
- Leave 2 reps in the tank on both each round
- Rest 2min
Score: total reps

2-3sets:

10+10 Db row
15-20 banded pull apart

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 1 x Technical max TTB
6. 2-3 min to practice and play with different techniques:

A) Straight legs
B) Bent knees with “kick”
C) Scooping

Skill Handstand
- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
10-20 wall ball

4min on - 2min off x4, w/ partner - YGIG:

Buy in:
20 box get up
10 s.a. devil's press
Remaining time: AMRAP row (cals)

EMOM 12 (0:40 work / 0:20 rest)

1) Handstand walk for distance in 7.62m segments
2) Toes-to-bars / Chest-to-bar pull ups (alt each round)

• Aim for a # of repetitions/set that are repeatable across the 6 sets (e.g. 6 x 12 toes-to-bars or 4 HSW segments) with the given rest Intent. Build your gymnastics capacity. Push yourself for bigger sets, especially on toes-to-bars/chest-to-bars as you only have 3 sets of each.

FOR TIME:

10 burpee box jump overs @60/50cm
20 t2b / v-ups
50 DU / 80 SU
40m sled push @moderately heavy

10 burpee box jumps overs
20 ghd sit ups / abmat sit ups
50 DU / 80 SU
40m sled push

10 burpee box jump overs
20 t2b / v-ups
50 DU / 80 SU
40m sled push

• jos ei oo kelkkaa niin 25 kb swing @24/16kg

12 reps of dumbbell bench press

2-3sets:

15-20 GHD hip extension
10+10 suitcase deadlift