25 minutes for quality:

8 + 8 DB Dow
12 Biceps Curl, with barbell
15 L-Sit Ups
12 Triceps Press w/ DB

Rest btw. movement as needed

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

4.5 min AB + mob.

Ten rounds of:
12 Burpees
12 Pull-ups

For time 5 rounds

7 DB push press
9 DB front squat
7 Toes to bar

15' of Cindy

• 5 pullups
• 10 pushups
• 15 airsquat

12-9-7

*käsipainotempaus
*polvetrintaan

For time
30 Burpee Box jumps over
Then
100 Walking Lunge

EMOM : 10 Alt Dn snatches 22,5/15

For Time
63 Cleans (85/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (85/65 lb)

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6
K2E x 9

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