3 x 12 + 12 sivutaivutus + 1 min hollow hold

3 rounds

1 ropeclimb
5+5 single arm devil's press
15 HSPU

*3 round for time *

100 DU
30 wall ball @10

TC 10'

24 Min EMOM of:
1st Min
Row 15-20 Kcal
2nd Min
Strict Handstand Push Ups 4-8 reps
3rd Min
Double DB Front Rack Walking Lunges (2X22.5/15Kg) 15 reps
4th Min
Burpees 15 reps
Scale reps down in case.

AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

3 x 7 vatsaa tangolla

As many rounds as possible :

3 raaka riveä, 3 sek pito vastaanotto-asennossa
30 DU

-painoa saa lisätä niin kauan kun tekniikka pysyy hyvänä /

5 kierrosta:
3 raakariveä, 3 sek pito vastaanottoasennossa, pelkkä tanko
30 tavallista naruhyppyä

With partner 3 rounds for time:
20/15 calories row
5 Thrusters 25/15kg dbs
20m walking lunge 25/15kg dbs
5 thrusters 25/15kg dbs

*You go, I go.

3 rounds:
10 DB Front squat
10+10 Single leg glute bridge
20 box step ups
-rest 2 min between sets-