5 RFQ

3 Toes2Bar
2 Pull-Ups
1 Chest2Bar

This Workout is primarily to work on the fluidity, between movements in the bar, focus on that, the movements themselves are of secondary concern.
With that being said, a no rep is still a no rep.

3 rounds of 10 split squats

each round is 10 split squats each side

Takakyykky 10x3@70%

Tempaus puolesta reidestä (riipusta tai pukeilta) 2x3@65%, 3x3@70%

Te -otteella nosto taskuille (2sek pito)
1x3@80%, 2x3@85%

Valakyykky 2x3@65%, 3x3@70%

Joka 3 min x 5

Pysäytysetukyykky x 4, AHAP

Joka 2 min x 5

1 raakarive + 3 x vauhtipunnerrusta + 2 raakatyöntö + 1 saksityöntö, AHAP!

Olkapää mobia 40 min

For time
45 sit up
35 air squat
25 medball clean
35 air squat
45 sit ups

• 4 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m

AMRAP 11 minutes of:
30 Double-unders
7 T2b
7 Dumbbell Squats @2x22,5/15kg
7 Dumbbell Push Press @2x22,5/15kg

5 mins rest

15-12-9 reps for time of:
Deadlift 120/80kg
Bar Muscle-ups ( scaling : Jumping bar mu on box)

5 mins rest

2 Rounds for time of:
25 Back Squats @60/40kg
25 Bar facing burpees

Timecap : 40mins

Maastaveto, 3 x 10