-6 t2b/ 10 leg raise
-10 target burpees
-10cal ski/bike/row (alt.)
-rest

10 minutes easy row

2 minutes bodyweight Pulling or Pushing movements*

10 minutes easy bike

2 minutes bodyweight Pulling or Pushing movements*

*pull-ups, TTB, BMU, push-ups, HS holds, HS walk, HSPU, wallwalks etc...

8-8-6-4-4

Go every 2:30

1 minute: 0:40 plank hold
2 minute: 0:30 russian twist with medball

20 box step ups with medball
10 sit-ups
20 wallballs
10 v-ups

3hlö tiimeissä, kolmea eri pistettä vaihdellen 20min:
1:30/paikka
Paikka 1: max calorit pyörä
Paikka 2: max kierrokset:
10 lisäpaino askelkyykky
5 vauhtipunnerrus
10 lisäpaino istumaannousu
Paikka 3: lepo

6 x (4 alternating lunges + 4 back squat)

start ~50% bs and build.

Go every 3:00

shoulder & Th mobility

TGU practice, then 5x1/side w. moderate weight

kneeling unilateral KB front rack hold rotations 3x5/5

superset, 5x
5/5 windshield vipers
5/5 scorpions

half kneeling hip CARs 3x5/5

2 rounds

5/side Bottom-up KB presses
50 Speed rope skips
10 V-ups
+
2 rounds
10 Handstand shrugs
5/side Single-leg DB clean and jerks
8-10 Push ups
+
2 rounds
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time
30 ring muscle-ups
*Every time you break, perform 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

6 sets for max reps
Ring muscle-ups
*Following each set, complete 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

5 rounds for time
6 ring muscle-up transitions
10 box jumps or step-ups

• ♀ 12 inches
• ♂ 20 inches