3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video

50 lunge 2x22,5
30 hspu
40 rack lunge
20 defi 5cm hspu
30 oh lunge
10 strict

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

A: SA Lat pulls 3set/arm
B: Forward leaning Reverse DB flys 2set
C: Rkb swing 10x15
D: Supinated Db biceps curls 1xMax

Seated Shoulder press 1x5, 1x6

Warm-up, 35/30 sec x 6:
1) Ring row
2) Press
3) Push-up

Core 2:00 / 2:00 x 5:
Plank

Every 3 mins x 5: (prosentit kolmen toiston maksimista)
7 (65%), 7 (75%), 7-7-7 (82%) press

Every 2 mins x 5:
6 chin-up

Every 2 mins x 5:
10 toes-to-bar

6 Rounds for time:
18/15cal AB
15m+15m Single DB Walking Lunges 20/15kg
- You can carry the DB as you choose

A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

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Päälläseisonnan taitoharjoittelu 15min
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