Optional:
Treenaa sun kehityskohdeliikettä 5-15min (kässärit, muscle up, pistoolit, raakanostot)

On the minute x5
5-15 hspu (ennemmin 5 yhdellä abmatilla kuin 10 kahdella)
Straight to:
On the minute x3
1-3 Excentrict hspu 5 seconds down. Decifict if needed
Straight to:
On the minute x3
wall climb + 10-20s hs hold on the wall

Metcon: 10min Cindy
target: onnistuneet kippileuat. Jos kippileuat ei suju, ota leukojen tilalle kippiheilunta.

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

Bench press 4x3x80%

5x 5 back squat
5x3 back squat

4 sets of
5 front squat + 11 back squat

Use rack if needed.

Biking as long as possible

3 rounds

12 burpee
2-3 köysikiipeilyä

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6

AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row

Warm up

Deck squats
Swings
Samson stretch

Part A

4 sets

10/10 tempo bulgarian split squats

Part B

12min EMOM

1: 5-10 deadstop snatches left
2: 5-10 deadstop snatches right
3: Max jumping squats
4: Rest

Part C

3 sets

30 sec side bend each side
Max rep russian twists

1min rest