Q2 For time intervals
In 4 min window x 6, alternate btw A and B.
A) 30/22 cal row
12 pull up

B) 30/22 cal row
20 shoulder tap

Q3 Find max weight in 4 mins for following complex
Clean + front squat + hang clean

Ring mu progression + acessory movements
Bridges

Bench press 3x5 @heavy weight
+
10min amrap
4 DB Man makers
8 box step overs
1 Man maker= 1 push up+Renegade row L+R+1squat clean Thruster

Palloslämmit 5x10

Leuanveto 5 maksimipituista sarjaa (toistot 8-20)

Kylkilankkunostot 5x20/puoli (em.liikkeiden järjestyksellä ei väliä / voit tehdä vuorotellen)

Maastaveto 5x10x60%

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