Midline workout 4RDS for:

0:40 mountain climber, 0:20 rest
0:40 banded deadlift, 0:20 rest
0:40 Strict TTB/ Knee raise, 0:20 rest

Every 3 min for 5 rounds

9 thruster (42/30)
7 chest to bar pull ups
5 box over burpees

Because you can - add 1-3 bar MU to each round!

Scale chest to bar to pull up or jumping chest to bar pull up

3 rounds
min 1 - ring dip hold or negative push up x 10-20s
min 2 - chin over bar hold x 10-20s (you can use box under bar if needed)
min 3 - hs hold or wall climb hold x 20-40s
min 4 - squat hold with KB x 20-40s (keep the body tight)
min 5 - rest

30min alkavalla minuutilla rauhalliseen tahtiin

1. 10 käsipainotempaus
2. 3-6 varpaat tankoon
3. 10-15 boksihyppy
4. 3-5 käsilläseisontapunnerrus
5. 10 pallonnosto olan yli
6. 5-10 leuanveto (tanko rintaan)

3rds
15 PC
60 DU

TC: 9 min

L1: 50/35kg
L2: 60/42,5kg

Deadlift 4x5 reps V2

-eka viikko ja joka viikko koitetaan nostaa painoa vähän
-joka sarja samalla painolla

4x
E2MOM

4 Deadlifts (Aim for 85-90%)

Work for 40sec:
1) Row
2) Shuttle Run
3) Wallball
4) DU
5) Airbike

5-10 Parallette Pass trough,
5-10 Pistol squat,
5-15 TTR,
10-50 DU,
10m Banded March

EMOM 12
Alt.
(1) 3 Power Cleans + 3 Front Squats + 3 Jerks 60/40kg
(2) 8-12 Burpees