Six sets of two reps

Eilinen/lepo

Technique:
Pull-Ups

AMRAP in 16 minutes:
10 Push Presses 45/35kg
10 KB Swings
10 Box Jumps

Front Foot Elevated Split Squat: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side.

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 15-30sec Ring Support video
2) 10-20sec Flutter Kicks video
3) 30-60sec Wall Sit video (loaded if needed)

RPE 3 to 4

1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

-Pystypunnerrustekniikka
-Vauhtipunnerrustekniikka / 3 x 5 vauhtipunnerrusta

Kerrataan kyykky, rengassoutu ja abmat-situp

Facepulls 100 toistoa

Pystypunnerrus istuen käsipainoilla 4x8-15

Kulmasoutu käsipainolla 4x8-15 / puoli (em. liikkeitä voit tehdä vuorotellen)

Kapea penkki 5x8

Ylös-alas-lankku 50-100 toistoa

Db thruster 4x10

20 sec work, 10 sec rest x 8
When doing it as a LM test we allow strategies