2x EMOM 21

1) 45s Kone
2) 6m OH-askelkyykky
3) Submax Käsilläseisonta

3min tauko

1) 8+8 Vuorikiipeilijä
2) 5-10 Raaka t2b/ jalkojen nosto
3) 45s Viivahölkkä

Narrow grip bench press 4x5reps

MOVEMENT SPECIFIC PREP

2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
5 Scapular pull-ups (hold at top for 2-sec)
0:20-0:30 Wall facing flutters
5/side Cossack squat
+
2 Rounds
6-10 Small scapular rolls for control
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
6-10 Small scapular roll to butterfly pull-up drill
0:20-0:30 Handstand transition steps
5/side Pistols to a band

3 rnds for quality of

5 pull-ups of choice
5 banded lat pull-down
5 banded face pull
5 ring rows
5 box pike HSPU

emttl

Complete as super sets

1 1/4 strict chin up
4x5 reps

Barbell Split press
4x8-10 reps
- same weigth across all sets

Deadlift ( dead stop )

3 x 8, across same weight
3 x 6, across same weight

Go Every 3:00

Toes to Bar

E2MOM, 5 rounds
3-18 T2B
10-15 burpee to target

2-3rounds:

10 snowangel
10-30s weighted GHD hip extension hold"

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top