3x 2+2 @60-70%

Practice HSPU
Beginner:
Wall climb push through drill + Kick up to handstand
Intermediate:
Find stable tripod + practice kipping
Advanced:
3x Amrap kipping HSPU rpe 7
+
2rounds
30sec on/60sec off for 8min(3sets/each exercise)
1: Row for cal, damper setting 1
2: Amrap Bar facing Burpees
5min rest

6 x 30 cal Echo bike
1:00 rest between sets

Zone 1:
-Farmers Carry 200m
RT /Ski/AB/Row

Zone 2:
-Sled Push sprint 10m (15 seconds max)
-Heavy WB x 8
-Light WB x 8
-Goblet reverse Lunge x 8 (leg pair)
-Rest 30s

Zone 3:
-SB Lunges 100m
RT /Ski/AB/Row

Zone 4:
-BB Deadlifts x 5
-BB Clean and Press x 5
-BB Rows x 5
-Rest 30s

Zone 5:
-Run Sprint 1min (5-10%)
-Walk/Jog 1min (5-10%)

-1 round
-7min work/ 45s rest

5 x 3 Maastaveto @80-85%
*Vaihtoehto myös tunnustella ja jättää noin 2 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla

Rest day
JH 30 min

Strict pull up (3min levot)
10x

3 x 5min AMRAP:

• 8 Overhead Squats
• 8 Burpee Over Bar
• 8 Pull Ups
• Rest 3:00 between sets

RX: 43/29 KG

Push press 3x6 reps