2-4rounds:

3-10 strict pull up
20-30s hollow hold

3 Rounds
7 STOH @60%-65% of 1RM PJ
14 GHD sit up
15 burpee box jumps (24/20)
REST 3min

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(REST an extra 2min
after last round - 5min total)

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3 Rounds
10 Hang Power snatch@40/30kg
40 Double unders
30 Calorie Row
REST 3min

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(REST an extra 2min
after last round - 5min total)

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1 Round for time
400m Run
30 Double KB Snatch@24/16kg
400m Run

Rx´d
For time:
30m hs walk
100 DU
30m hs walk

Scaled
For time:
4 wall walk
60 DU
4 wall walk

Jos teet päivän optionaalin, suosittelen tekemään sen ENNEN acid bath - harjoitusta

• 20 front squat
• 20 deadlift
• 20 box step-up

All with 2xDB, choose a weight that makes the box step-up heavy

TC: 5min

Front squat 1 RM, then 2 sets @ 80% (choose reps)

3 Sets:
3 Min Moderate, Low Damper
1 Min Moderate, High Damper
5 Min Moderate
3 Min Moderate, High Damper
1 Min Moderate, Low Damper
*Rest 2 Min between sets.

3x
1 min raskaan emakon syleily

3x
1 min raskaiden rehuämpäreiden pito

3x
1 min ladon katon kannattelu

3x
15 DB bench press
15 DB incline row

3x
18 pullups with heavy band (🤘)

3x
18 dips with heavy band

Skill work
Bar muscleups
At the end of the set
do 2 min amrap of bar Muscle ups

4 Sets :

5 Power Cleans @ 50%
3 Power Cleans @ 60%
1 Power Clean @ 70%
Max Power Cleans @ 75%