Warm up
3 rounds
10 cal bike or 200m run
10 lunges
5 inchworms

Strength
Back rack reverse lunges
E2MOM x 6
10 reps (5 per leg)

• try to increase weight 2-3 times

For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups (sub hand release push ups)

Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk (sub bear crawls)

• No time cap.

KB Squat + Lowering: 3 x 6-8. Rest 60s.

pull-up, 3x3, tempo 5010

A.
5 x
8 (10-12) DB Bench press
8 (10-12) Incline DB rows

B.
4 x
10 Strict HSPU
10 Strict Chin-up

C.
3 x
15 Dip
"21´s" Bicep curl

D.
3 x
10+10 Banded chest fly
10+10 Banded lateral raises
10 Banded "pull down's" (straight hands, band+stick)
10 Banded pull behind the neck

E.
Tabata: Bench dips / Bicep curls

F.
CORE
Tabata: Alternating V-ups / Russian twist
Tabata: Toe touches / Bicycle crunches

Eilinen/Lepo/

Penkki punnerrus 6-5-4-3-4-5-6, raskas

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus
8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3

A.
15-10-5-10-15 Backsquat

B.
3 sets
10 Tempo cyclist squat (barbell, slow as f..k)
10+10 One leg glute bridge

C.
Tabata:
Jumping lunges
Tabata:
Hanging knee raises / Alt V-ups

AMRAP 13'
5 PULL UP
15 STOH 60/40 - 40/25
30 DOUBLE UNDER OR 60 SINGLE UNDER

A: Snach komplex: slow motion snatch pull-hang power snatch-hip snatch 4x3
B: Hip Clean doubles - power jerk
C:Btn jerk-split jerk technique 5x2

For time:

With partner
21/15/9
GTOH
Burpee bar over
Pullup