Takareidet

3 rds:

• 20-30 reverse hyper
• 15 weighted sit-up

(hyppykyykyt 100 toistoa)

2lankun penkki 2x5
LattiaPenkki 2x5
Vinopenkki käsipainoilla 3x10-15
Vipunosto eteen levypaino 4x12-20 täysi liikerata
Pystysoutu kumpparilla 50-100 toistoa

(Rinnalle veto riipusta x5, vauhtipunnerrus x5: 10 kierrosta)

Kipping muscle up + slow negative with perfect control

Warm up (0:00-8:00)
10 each of the following:
active spiderman
active samson
heel grab
knee grab
pass through
halo
good mornings
band pull aparts

Mobility(8:00-12:00)
1:00 min samson per
1:00 min pigeon per

Pointers/Skill(12:00-18:00)
19.3
hspu-strict see vid

Fittrain (20)
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Finisher
stretch and roll
100 abs of any combination

Wod (for time)

50* du/su
50* db snatch (22.5/15kg)
50* wb
50* box step ups
50* push press (30/20kg)
50* sit ups
50* walking lunge steps

EMOM 10

1 minute - max reps snatch 65/45kg
2 minute - rest

Takakyykky 8x3@85%

Tempaus 3x3@75%, 2x2@80%

Rive + työntö 3x3@75%, 2x2@80%

Vatsoja 100
Reversehyper 75 (ilman kuormaa)

• Practice front scale for 10 minutes
• Practice back scale for 10 minutes

Then,

Row 5,000 meters for time

Deadlift
5x5 @ 65%