4 SuperSets:

1 Minute L-Sit Hold*
20 Second barbell Frontrack hold ( heavy )
30 Second Back Extension Hold

Rest 1 minute between sets.

• Accumulate as much time as posibble within 1 minute window

for quality accumulate
A) 10 kick up to wall
- finger only 2-4 cm off the wall
- control your speed
B) 20 step hand step ups to 10kg plate
- focus on weight shift beginning with the hand pushing your weight to opposite side
- keep your ass off the wall, only heels can touch
C) max meters of HS walk in 5 min
- scale to kick up 1, 2, 3 practice
- goal is to get min 5min unbroken walk

AMRAP 5 x 5 Rounds

1000/900m Bike Erg
20 Burpee Box Jumps 24"/20"
Max. 10m Shuttle Sprints

Rest 5 minutes between rounds.

Monster set
3 sets
7 vahtila vääntö
4 banded ring MU turn over
8 weighted ring dips

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• turn over, high enough that in the start position arms traight -set up ring dips so that your legs can be straight
• dips has to start from extreme depth and end into a perfect lock out thumbs turning out
• rest as needed Spend time with this practice and it will pay off when we add speed to the movement.

Deadlift
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

Push press
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

4 Sets of 2

80 - 85%

3-4 Second Isometric

Deadlift: E3MOM
1x3 @62-64%
1x3 @72-64%
1x3+ @80-82%

Last set is AMRAP without going to failure.

Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava
versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

Back squat 4 RM, then 3x4 @ 90%