Tempaus + valakyykky 2min
(1+3,1+2,1+1) x 3
15,20,24,
25,27,29
27,29,31

Rive+etukyykky 2min
(1+3,1+2,1+1) x 3
30,35,39,
41,44,45,
47,49,50

Rive+vauhtipunnerrus 90s
(1+3,1+2,1+1) x 3
30,32,35,
37,39,41
44,0(46),46
46 kakkoset ei noussu enää, vimppa 46 ykkönen tuliki sitte raakatyöntönä 😄

+Loppujumps!

3 x 10

4 x 6

Emom 40:

8-12 db snatch
8-12 toes to bar
8-12 dbl db lunges
8-12 burpees
15-20 sit ups
8-12 push presses
8-12 dbl db front rack squats
8-12 push ups

10/15 kg db

DB shoulder press 12-12-8, simultaneously.

DB shoulder press 3x8, simultaneously.

For 40 minutes ascend the ladder as far possible:
4 KB swings (24/16 kg)
4 box jump overs (24/20 “)
4 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
6 KB swings (24/16 kg)
6 box jump overs (24/20 “)
6 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
8 KB swings (24/16 kg)
8 box jump overs (24/20 “)
8 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
…

Yggösen hakemista

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

Handstand holds

2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)
Rest 1 to 2 minutes between each round