4 rounds for quality
8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
4-minute Air bike
4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Bench press 5-2-2-2-12

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3-4x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x BICEPS CURL *reverse grip, barbell
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
30 sec work/30 sec rest (16min)

4 rounds of
- Ring plank
- HSPU
- Box jumps
- HSW/ free handstand

Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Working for 30 Mins
10-15 C2B ( pull up, kip swing or jumping pull up)
15/10 CAL Bike
15 floor Press 2x22.5kg 2x15kg
15 ghd
50 Double unders
We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace

Shoulder press

Build to heavy 3 (H3) for the day, rest 3:00 between sets

10 min EMOM
Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
Min 2: 6-10 wide grip banded chest to bar pull-ups

Shoulder press

6 sets
Set 1: 5 reps @70% 1RM
Set 2: 5 reps @75% 1RM
Set 3-5: 3 reps @85-90% 1RM

Rest 2 min between sets

”Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Goal: < 6 min.