Chin up 3x6 V1 / 2min rest

E3M x 4

6-8 chin up V.1-2

Raskaat, mutta tekniset sarjat huomioiden toistoreservi. Käytä lisäpainoa, jos pystyt. Skaalaus: banded/low bar

Mobility for lowerbody 20 minutes of :

Coach Stretch 1:30 - 2:00 / side
Pigeon Stretch 1:00 - 1:30 / Side
Jefferson 10 - 15 reps
World Grates Strech 1:00 - 1:30 / side
UpDog to Down Dog 10 - 15 Reps

5 Rounds For Time:
400m Run
30 Box Jumps @61/51cm
30 Wall-Balls @9/6kg
- Run together, split box jumps and wall-balls

12min alkavalla minuutilla

1. 6-10 rengassoutu
2. pyörä/soutu
3. 6-10 etunojapunnerrus
4. pyörä/soutu

3x5 pause bench press @65-70% 1RM

AMRAP 30 with a partner:

100-calorie Bike
100 KB snatches 24/16
100 toes-to-bars

– Split work as needed with one person working at a time.

E3M x 4

4-3-2-2 back squat

4 V.3 (75%)
3 V.2-3 (80%)
2 V.2 (85%)
2 V.2 (85%)

Takakyykky 5,3,2,2,1

Nousevat painot, 2 min tauot

4x every 2:30
20s. copenhagen plank e/s
10 sit ups