EMOM 12 or 15 (0:40 work / 0:20 rest)

1) Handstand push-ups*
3) Double-unders
4) GHD sit-ups

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

Movement options.
HSPU → Parallette HSPU → Deficit HSPU (strict or kipping) → Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Double-unders → Speed rope steps → Single-under cross-overs
GHD sit-ups → GHD sit-ups to parallel → V-ups → ab-mat sit-ups

4 kierrosta:

15cal hiihto
3 seinäkävelyä
15cal hiihto
12 hspu

Single leg press

12 banded face pulls
10 wall slides
10 hollow position banded pull-downs
5 + 5 box lowers (5 sec tempo down)

Back squat
1. Build up to today's heavy 4
2. 4x4 @80-90% of 1

5-2-1-6-6

Jerk from the rack 4x2 2s stop in dip

Farmers carry X metres as heavy as you can.

Romanian deadlift 3x6

1k juoksu
1k skierg
1k juoksu
100m sled push 125kg
1k juoksu
100m burpee bj
1k juoksu
1k soutu
1k juoksu
200m farmer carry 2x24kg
1k juoksu
100m sled pull 100kg
1k juoksu
100m askelkyykky 20kg
1k juoksu
100 wb 14paunaa