4 Rounds:

5 Ring Rows
10 Sit-Ups
15 Air Squats
20 Calf Raises
1:00 Ergo

Treeni 2
Warm Up
banded hip activation
then
1:00 easy - > :30 moderate
10 scapula pull ups + 5 push up to downdog + 5/5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 5 inch worm with push up + 5 dynamic squat strech
1:00 easy - > :30 fast
10 kip to swings + 5 burpee pull ups + 10 box step ups

Easy pace Cardio
emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single Unders / double unders for 45 seconds
min 3 - burpee box jump/step overs x 6-10 reps
min 4 - rest

rest 2 min

emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single arm devils press x 6-8 reps
min 2 12-15 air squats + v-ups x 12-15 reps
min 4 - rest

500m row
3x
7 x 1-leg rdl e/s
5 sots press e/s
3 box jumps

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spend 10 minutes warming up to work weight and practice tng style. all reps UB. Built the weight up. If feels heavy, no backing up with the weight. stick to it. sent minna a video of last set.

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6x every 90s.

3 DL
+
2 hang clean
+
1 front squat

start at 75% of 1 rm clean

For time:

42-30-18
air squat
21-15-9
box jump over

ACCESSORY:
12-10-8
Vinopenkki
Ring facepull
40-60s Chinese plank

FOR TIME:

15 overhead squat @45/30kg
25/20 cal row
50 abmat sit ups
-rest 2min
50 abmat sit ups
25/20 cal row
15 overhead squat @45/30kg

4 rnds for quality
5 strict c2b pull up
10 1-leg RDL
8 deficit push ups
- use weight if possible
- scale as needed to do all reps
- take it easy and make sure to move trough full rom

E90s x7:
2 kip swing + 3-4 knees-to-elbows
OR
5-10 toes-to-rack + 8-18s unbroken active hang
- In active hang, keep also core active and aim for hollow body position

For quality
2 - 3 rounds
A. One hand ring plank 10 - 20 sec
B. Face up barbell pull holds 10 - 20 sec
C. Push up holds 45 degree 3 - 5 sec
D. Banded pull hold 10 - 20 sec

4 x every 4 min

4 sand bag squats
8 sandbag lift to box 48/40"
12 toes to bar
- use 2 boxes on top of each other use bands to hold them together
- 60/45kg