3 kierrosta:

10+10 alternating double DB/KB rows
10 kip swings
20 banded bicep curls
15 banded triceps extensions

4 sets for quality in any order
Sumo DL 7 reps
rest 30 sec
Strict t2b 6-8 (2-3 sec lowering legs down)
rest 30 sec

-Sumoon voi laittaa vähän lisää viime viikkoseen jos oli paikalla.

Deadlift 10RM

in twenty minutes.

15min alkavalla minuutilla

1. 10 käsipaino vauhtipunnerrus (2kp)
2. 10 boksihyppy
3. max cal bikeErg/assault

E2MOM x 5

3 power snatch + 2 snatch balance
70-80% snatch max

Accessory work
Back rack Reverse Lunges 3x6+6 reps, increase load.
rest 2-2,5 min and repeat

3 rounds
30-60s hanging
10-14 pistol squats to target (box/bench) control tempo.
30-60s hs/wall climb hold
1 min max double unders
rest as needed bwn rounds

Ring Muscle up training
2 x 5-7 reps kip to swing (on rings)
2 x 3-5 reps jumping ring mu from box or floor
3-5 x 2-3 turning on rings with box
Try to achieve some mu for few minutes
or
do emom 5 of : 6-12 push ups
time cap for this whole session is 20 minutes

EMOM 12 (4 rds)

Min 1: 10 DL @50-60% 1RM

Min 2: Row calories 15/13

Min 3: L-hang 20 sec

12 Rounds for Time (6 each)
20/15 Cal Row
15 thrusters 40/30kg

Time Cap 30 Mins