3:00 Echo bike
3:00 Row
+
5 Pikes to planche
10 Ring Tension swings
5 Kneeling goblet get-ups
10 DB power clean overs
5 Row to muscle-up transition
+
Squat clean
Build up
+
2 rounds @ increasing pace
3 Squat cleans @ 1s weight
1 Wall walk
2 Ring muscle-ups
3 Wall-facing handstand push-ups
4 Chest-to-bar pull-ups
1:00 rest between rounds

Every 7 minutes for 35 minutes (5 sets):
750/650 m row or ski
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

6 rounds:
• 20 sec Good morning
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block betwe

Voimate+vauhtipu te-ote takaa+vala 1+2+1
27kg saakka

Tempausveto+tempaus 1+1
25,27,29,31,32,34

Voimarive+vauhtipu+etukyykky 1+2+1
25,30,35

Työntöveto+rive+työntö
35,40-44 useita nostoja tasapainon hakua ja saksien oikeaa hakua

Takakyykky+jumps

Testasin vähän lopuksi toes to baria, vois kokeilla ajan kanssa lisää.

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

6 intervals for consistency (3 each):

A. In five minutes complete:
800 m run or 65/50 cal row or ski

B. 5 min amrap:
30 double unders
10 med ball cleans 9/6 kg
8 burpee pull ups

1 minute rest between intervals

3 rounds of:

Supersets
Military bench press 3x8-10 reps
30 sec push-ups

Tempo Front squat (slow down, fast up) 4x5 reps

3 kierrosta
Askelkyykyt etujalka korotettuna step-laudalla jalka kerrallaan 6-8 toistoa
2 kierrosta
Yhden jalan maastaveto tangolla 6-8/jalka