3-5 rounds

Reverse Hypers: 10 reps
Jefferson Curl: 10 reps

Odd: 1-2 Rope Climbs + 30s Dead Hang

Even: 3-5 Handstand Push-Ups (HSPU) + 30s Handstand Hold

Maintain proper form and control, prioritizing technique over intensity to support recovery and skill development!

Deadlift 5x5

Load: 50–60% of 1RM

Rest: 2:30 min between sets

Back Squat 5x5

Load: 50–60% of 1RM

Rest: 2:30 min between sets

EMOM 9 @ increasing pace
1) Bike
2) Row
3) Ski

1st round workout pace
450m Bike
16 (cal) Row
12 (cal) SkiErg

-2-3 x 20s ALLOUT!
*2min rest
*right from the first, give everything you got!!
*score: total calories

Bar muscle-ups

1-2 Rounds

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

Shoulder prep – 2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)

For time
3 rounds of
12 synchro db snatch
12 synchro box jump over (75/60)
3 synchro wall walk

Then
3 rounds of
12 Synchro db squat
12 Synchro box jump over (60/50)
3 synchro wall walk

Time cap 14min

Käsipainot:
MM 22,5/17,5kg
MN 22,5/17,5kg ja 15/12,5kg
NN 15/12,5kg

Week 7.
Session 1/2.

A)
15 mins
Pause Back squat 3-3-3
3” pause at the bottom of each rep
- NO REBOUNCE from bottom!
- 2 mins rest

Accessory : reverse lunges
3x8/8
- use dumbell or KB in goblet pos.

B)
Negative weighted Push up - Pull up
4x 5 tempo diamond push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Bent over row with 2 " pause on top x 12 reps
Plank ups x 12 reps
Rest 1' btw sets