Takakyykky 6 x 2 x 80%

Raakarive + työntö
1+2x65%, 1+2x70%, 1+2x75% 2 x (1+2)x80%

Pystypunnerrus 3x4

Leuka 4 x 10
TTB 4 x 12

EMOM 15'
1: 15 USA Swing @24/16kg
2: 10 C2B/Pull up
3: 5 OHS @60/40kg

Death by Strict Handstand Push-Up
1 rep on the first minute. 2 reps on the 2nd, 3 on the 3rd and so on.

Strict HSPU 5x6

find a 3RM floor press

135# x 3
185# x 3
205# x 3
216# x 2

EMOM 24 (4rounds)
30 DU
10 DB bent over row L+R
10 Burpees
10 Box jumps 60/50cm / 15 Squat jumps
20 Sit-ups
Rest

Eilinen/lepo

Hamstring bridges (5 x 10) in slow tempo. Slow extension + hold + fast flexion.
45sec rest between sets

Then
Wall sits (3 x 45s)
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

W-U
5 x
1:00 ski erg
5 scapula push-ups
5 scapula pull-ups
5+5 yhden käden pressi

emom20
1. 10 scapula pull-ups
2. 15 abmat sit-ups
3. 0:40 hang
4. Rest

emom20
1. 6 strict pull-ups
2. 20 v-ups
3. 20 ring row
4. Rest

Loppuun voi ottaa pikku jumpan:
AMRAP5
5 devils press
10 Toes to bar

REST DAY / MOBILITY

Tee jotain kevyttä tai pidä kokonaan lepopäivä.