6 rounds:
30s alternating jump waves
30s rest

Three sets of six false grip pull-ups on rinfs with following tempo:
3s up
1s hold
3s dow

Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

Time 10min
45m run
Air squat x6-8
Push up x3-6

Rest 3min

Time 10min

Slam x8-12
V-up Alt leg x4-8
Superman x4-8

Tangolla tai käsipainoilla.

Every 90 sec for 12 min (4 sets):
1: Bar MU x3
2: Bear Crawl x 30 seconds + Broad Jumps x 5
+
E4M for 32 min(8 sets)
500/400 Meter Row
16 KB Swings
8 Dips

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

6 Sets Of 5 @ 65 - 70%

• 6 - 8 eccentric

Toes to bar 5 x 10