Aikaa vastaan:

5 kierrosta

8 yhden käden KB-askelkyykky
8 kyykkyhyppyä käsipainot käsissä
8 varpaat tankoon

3 x 10

110 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics
A. 3 rounds:
- 10 weighted strict chin-ups
10*5 kg 10*5 kg 10*BW
- 10 weighted strict ring dips
> unweighted, 10 10 9 reps

B. Strict Toes-to-Bar (3 x max reps, 90 s. rest between sets)
10 9 8 reps

B. Accumulate 3 minutes of L-sit hold (Time)
In as few sets as possible, accumulate 3 minutes of l-sit hold. After each attempt, you must rest at least 30 s. before going again. Your score is the total time taken to accumulate 3 minutes.
> knees tucked in
9 x 20 sec + rest = 9.45

3.ATP workout of the day, 40 min

3 Rounds For Time:
6 Front Squat @70% 1RM
18 V Sit-ups
38 Alternating Jumping Lunges

5x3 Heavy Quality

• 2 Interval of:
Run 25:00 @ 85-90% MHR
5:00 rest between interval

3 x 3

Hae maximikorkeus

+

Lankkutabata 10 kierrosta 20/10

REST DAY / OPEN GYM

2 L-SIT PULL UP'S
5 RING PUSH UP'S