4 sets × 5 reps

Go every 2:30

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

Strict Chin Ups

6 x 4 Go Every 3:00

Use band if needed or Weights

OPTIONAL GYMNASTICS

4-5x 1-5 RMU
quality first

*
scaled
3-4rounds:
10-20s chin over rings hold
10-20s L-hang on rings
10-20s ring support

3x4 muscle snatch
5x3 snatch high pull pukeilta
4x3 snatch high pull lattialta
6x1 tempaus

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

LÄMMITTELY
12 min
6-8 kcal laite
8+8 olkapää kosketukset lankussa
6 mittarimato
12 kehonpainokyykky

VOIMA
Maastaveto 3x15
Kulmasoutu 3x15

CIRCUIT
Kehonpainolla
3x35s./15s.
1. Toispolviseisonnassa ylävartalon kierto oik.
2. Toispolviseisonnassa ylävartalon kierto vas.
3. Etunojasta silmukka
4. Askelkyykky eteen-taakse
5. Burbee
6. Lantionnosto/pöytänosto/rapunosto

4 sets:
5min Skillmill Run
3min AB (legs only)
2min Rest

Then

5min AB Cooldown

Score: Total running meters

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes