200ft OH lunge 22.5kg
50 box step up 22.5kg / 60cm
50 strict HSPU
200ft HS walk

Warm up(0:00-10:00)
10 knuckle draggers
10 pvc pass through

10 inchworms
10 pvc halo

10 banded walks
10 pvc press

10 Turkish get ups

Mobility(10:00-15:00)
1:00 min couch stretch per
:30 sec shoulder distraction

Pointers/Skill(15:00-20:00)
single/double unders-wrist in front, control the pace,
shoulder to overhead- use hips to drive dumbbells

Weightlifting(15)
1rm strict press

Fittrain(20)
6rds
200m run
80 single unders) challenge up-40 du's
10 shoulder to overhead 50/30-challenge up 90/60

Opt(12)
3x5 ghdsu
3x5 bk ext

FT Float
3rds
7 strict hspu
7 toe to bar

Finisher
40 w-raise
80 knee tap crunch
1:00 min chest opener

Weighted lunges 4x12 reps

banded Deadlift 20-15-10-5 reps. Add weight for every set.

3*
100 DU
5-10 Bar Muscle Up
10m HSW
5-10 Bar Muscle Up
100 DU

3' rest BTR

3* for quality
10 Hanging Hip Touch
1' Hollow Hold
1' Arc Hold

4 rn of:
30 Alt Kb Snatch 32/24
20 HSPU

10 Pull Ups

Eilinen treeni

10x2 @RPE 8 Pause back squat
4x(???) Reverse Hyper (kuntouttava)

(Insert ylläri kuntopiiri)

Raakatempaus 2x3@65%, 2x3@70%

Raakarive + raakatyöntö 2x3@65%, 2x3@70%

Korkea Te-Veto 3x3@75%

4 kierrosta

15+15 kulmasoutua
10+10 käsipaino VAPU

Deadlift on a plate, Wendler week 3