10min:
10 hanging knee raise (weighted)
10 Heavy KBS
15+15 Kylkitaivutus
20 Russian twist
40-60sec lankku/hollow

Ring to chest pull up prog 6
5-5-4-4-4
rest as needed
use bands or weights

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Ring dips prog 6
5-5-4-4-4
rest as needed
use bands or weights

3 Rounds of intervals

A1. 5-minute AMRAP

1000m Bike
+
AMRAP in the remaining time of:
20 Wall balls @ 9/6kg
20 Toes-to-rings
20 Deadlifts @ 70/47.5kg
20 Bar-facing burpees

Rest 3-minutes before A2

A2. 3-minute AMRAP

20/15 (cal) Row
+
AMRAP in the remaining time of:
8 Burpees over the rower
8 Front squats @ 70/47.5kg

Rest 2-minutes before A1

Flow. 1 Round = A1 + A2 (so repeat each interval 3 times)

Deadlift

3 @ 50%
3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

Rest 2 to 4-minutes between sets

Snatch Balance

5 x 2 @ 70 - 75%

Snatch Pull ( reset between reps )

3 x 3 @ 80%
3 x 2 @ 90%
3 x 1 @ 100%

Complete 4 rounds of Handstand Holds off Box:
30sec-20sec-15sec-10sec
[each goes to decreasing sec of holds]
-rest approx 30 sec between sets-

if from box, legs straight - higher the box easier to hold

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Handstand balance

accumulate 20 reps for
weight shifting
tc 5 min

Hae mahdollisimman pysty asento seinällä.
Boxilta tehdessä pidä huoli että lantio on hartioiden päällä

3x every 2:30min
super set
8 DBL KB Step Back Lunge e/s
3 suitcase DB vertical jumps
@ 2x 22.5/15

9x3 215

3 rounds
30sec on/15 sec off
1-Leg V-up
lankku (kylkitiputukset)
Lantionnosto+kierto