A,
Butterfly pull up practice
Kipping pull up

B,
EMOM 16 mins (30 sec work, 30 sec rest )
1. min : Handstand hold
2. min : Hollow hold
3. min : Ring bottom hold
4. min: Chin over bar hold ( chin up grip )

15' AMRAP

Alternating between:
- Front Rack KB carry
- Static Handstand
- Hanging from bar.

One athlete carries two KB's and when they're tired you switch places.

Everyone does 5 burpees at every switch.

Result is the total distance of KB carry.

You can add more athletes into the mix by adding a heavy DL hold and other equivalent static movements into the mix.

Every 90 sec for 15min
Alternate between

Deadlift 5x @ 60-70%
Weighted pullup 3x @ 50-60%

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

EMOM 60-90s x8
1) a long set of pull up/c2b (jos teet yksittäisiä toistoja, voit ottaa useamman setin)

Strenght: ONE LAST TIME
4 rds:
6 back squat
6 push press
Last round, max reps! (oot valinnu sopivan kuorman treeniin, jos vikalla tulee 8-12)

Core: EMOM, 3 rds (9 minute workout)

1) Hollow v-ups/tuck ups with a stick.. Pick heavy rep scheme.
2) Plank hold with kb/db drag (eli lankuta ja siirrä vatsan alta käsipainoa vartalon alla vasemmalta oikealle
3) rest

Mark your squat weights:

10 min amrap

21 cal row
15 kb swings 32kg
9 rower over burpee

10 min emom

1. 10-15 cal Ski
2. 5-10 T2b

10 min emom

1 15-20 cal bike
2. 2-5 Rope climbd

Back squat
2x4
1x2
2x4.
Rest as needed between sets. 1⁄4

12:00 AMRAP

5 Strict Pull-ups
10 Deficit Push-ups on Dumbell
15 MedicineBall Squat, 12/9kg