Shoulder press 2x4, 3x3

3 RM leuanveto

Sen jälkeen max reps ilman painoa

Emom x30
1) 15 kcal row
2) 15 boxjump @60cm
3) 13 kcal SkiErg

Leppää

5 rounds, 30 secs per station, of:
Ring Muscle-up
Chest To Bar Pullups (Butterfly)
Strict Handstand Push-up
Toes-to-bar
Rest 2 mins

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

20 min (10 intervals):
90s on, 30s off:
7 thruster
7 ttb
7 power C/J
7 ttb
7 power Snatch
7 kHspu (Use deficit 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/50/40kg. Goal is to keep good pace through workout, gymnastics unbroken, thrusters unbroken, other barbell fast singles.

Row 10min
Tabata: sit up, kb swing 14kg, lankku, air squat, burbee

Technical heavy:
2 squat clean + 2 split jerk + 2 squat clean

Lepoja

Eilinen/lepo