Alternate A1/A2

A1. Push press – 5/4/3 @ 82+% (2 RIR), rest 1:00 before A2

A2. Strict chest-to-bar pull-up – 3 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

– Do your first set @ or around 82%1RM push press, then build over the remaining sets as reps decrease
Notes (A2).
– Add load as needed to fit RPE guidance
– Use light band if cannot perform unassisted strict chest-to-bar

Four sets Moderate/Heavy weight

6-6-4-4-2-2
Back squat

Ring Muscle up

E2MOM, 5 rounds
1-7 ring MU
8-14cal ergo

3000m juoksu juoksumatolla.

Every 1 min for 8 mins, alternating between:
odd : 6-8 Strict Chin-ups or 2 negative ( weighted pull up)
even : L-Sit, 20 secs + 10 Hollow Rocks

30 min

• 1 min erg
• 3/6/9/12…. Burpees

Deadlift TnG

8-8-6-6-4-4

Go every 3:00

Rive+etukyykky+Ylöst.
6sarjaa
-3+1+1 @75-80%

Raaka Rive pysäytys vastaanottoon+rive riip yp+Ylöst.
5sarjaa
-2+1+1 @70%