12 min EMOM

*3-7 strict wide grip pull up
*3-7 strict toes to bar

Loppuun
3 min max reps burpees

-Käsilläseisonta
-Kippileuka
-RIntatankoon
-Perhosleuka

Jos ei saa leuanvetoa, harjoittelee:

3 x 20 sek pito leuanvedon yläasennossa
3 x 3 jarrutusleuka
3 x 3 kumpparileuka

Kippejä tangolla ja renkailla

-kippileuka
-kippi varpaat tankoon
-kippi renkailla

3 x 10 sek pito dipin ala-asennossa
3 x 10 sek pito dipin ylä-asennossa

3 x DL

*split jerk the other side each time

2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

Basic Endurance 60 minutes

Row 1000/900m
1 RDS Unbroken TnG D.T @ Moderate (12 deadlift, 9 Hang power Clean, 6 Push jerk)
12 Dumbbell Bench Press
10 L-Sit Ups

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets

*Valakyykky 3 x 5

*Tempaus sylistä ja riipusta 5 x 2+1

Skill
Sand bag clean

AMRAP 6'
Dbl KB Hold
USA Swing@ 24/16kg

2' REST

AMRAP 6'
HS Hold
HSPU

2'REST

AMRAP 6'
Wall Sit
Pistols

2'REST

AMRAP 6'
DL hold
DL @80/50kg