12 min amrap:
3 HSPU
5 pull ups
6 T2B
8 alternating pistols
30 s rest
Alternate starting from top and bottom.

E0,5MOM 5

Pull-ups

3rnds
30s on/5s off
Dead bug
Crunches w 3s pause
Cycling hold + leg raise L
Cycling hold +leg raise R
Plank 35/45/60s

Deficit Deadlift

2 x 6-8 @ 60+% (2-3 RIR), tempo 3110, rest 3:00 b/t sets

– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit
– Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive.

Deadlift

3 x 5 @ 78+% (2-3 RIR), rest 3:00 b/t sets

Deck of Cards

EMOM x 52
1) machine calories
.
Flip a card from the deck on the minute and do number of calories with wanted machine. Rest the remaining time from that minute.
.
Jacks =11
Queens=12
Kings=13
Aces=14
.
Scaled: Jakcs, Queens, Kings and Aces with 10 reps

Kapea penkki Max1

Sotilaspenkki 5x10x50-60%
-2-3 sormea leveämpi ote
-1s stopit

Seal row 5x5

Jos ruuhkaa, osa porukasta voi tehdä Seal row’n toisena liikkeenä!!

A) Bench press - 3RM
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3,3

B) 4 sets
8-10 half kneeling landmine press/side
6-8 one arm dumbbell row/side

C) 3 sets
8 seated overhead tricep extensions
8 standing barbell curls

Skills
+7min emom

Metcon 3 kierrosta aikaa vastaan:

10 C&J 40/30kg
10 BJO
10 HSPU
50 Tuplaa
2min tauko

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –