-Kippi
-Kippi toes to bar - harjoittelua
-Kippi leuka, koutsin avustuksella

3 x 3 tiukka leuka / leuka niin ylös kun menee

45 min Basic Endurance Run

Three rounds:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

5 rounds otm

min 1. 3-5 ring dips
min 2. 5-7 strict chest to bar pull ups
min 3. 7-10 kipping toes to bar

Ring dip scaling options:
Scale down:
-eccentric (negative) ring dips or ring push ups.
Scale up:
- add weight.

Chest to bar pull up scaling options:
Scale down:
-eccentric (negative) chest to bar
Scale up:
-add weight

Toes to bar scaling options:
Scale down:
-Knee raises
Scale up:
-What about ankle weights?

You can allways also scale the number of reps!

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

5 x Joka alkava 2,5 min

10 m 2 x KB front rack lunge
8 toes to bars

EMOM 12

C&J

Accumulate 3:00 in an overhead Yoke hold.
You choose the weight.
If you don't have a yoke substitute heavy kettlebells

Rest as needed.

Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

*If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

burpee 1min
1min rest
du 3min
1min rest
4 min me 2 box + 2 push ups
4 box + 4 push ups,, 6+6,,,

post total reps for score

Tempaus 2x4