1a) Rope Climb: 4 x 2. Rest 45s.
- Options: L-Sit Rope Climb, Legless Rope Climb, Rope Climb w. legs, ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10. Rest 45s
Options: Ring Dips, Bar Dips, Band Assisted Bar Dips, Box Dips

For time:

100 Lunges, alternating
50 Push Ups
100 Pistols, alternating
50 Sit Ups
100 Lunges, Alternating
Run 1000m

Kulmasoutu 15-10-8-6

4 x max leuanveto (vastaote)
2min lepo sarjojen välissä.
Tulokseen kokonaismäärä. Kommenttiin sarjat.

5 ROUND FOR TIME OF:
6 DEVIL PRESS
9 DBs FRONT SQUATS
12 DBs DEADLIFT
15 BURPEES OVER THE DB

Ring dip 4x8
Handstand hold practice

1.) 45s. Row/Bike - 1 Air squat + 2 Lunges
2.) 45s. Row/Bike - One leg V-sit ups
3.) 45s. Row/Bike - Burpees w/ Push up

• Mobility

• EMOM x6:
  1.) 3-Position Squat Clean
  2.) 1 Pausing Split Jerk + 1 Split jerk

For time:
40-30-20-10m Skillmill sledge push (10/9)
- 1:1 work:rest

21-15-9 for time:
- Thruster 43/31kg
- T2B

Row/Run/Bike/Ski

A.
Warm up:
5-10min. Easy pace
include 2-3x 20-40s. hard pace sprints.
+ stretch

B.
7x
2min. 110-120%/20min. Avg.
1min. 50-60% / Rest

Rest 5min...

3x20s. All out sprints / Rest 2:40s.

C.
Cool down:
5-10min.
+ stretch