10-15min hölkkä

10x 400m Juoksua
5min palautuksella

Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5x 5 @50-60% *from 1rm or RPE 5-6
Rest 2-3min btw

B) Accessory (15-20min)

Back Squat:
3x10x Spanish squat
3x
10+10x Hipflexors with band or kb
20+20sec Copenhagen plank

Deadlift:
3x16x alt. Curtsy lunge
3x8-10x Rower hamstring curls

Pull up/chin up:
3x 10-12x Reverse flies
4x 8+8x Ulkokiertäjät käsipainolla/kiekolla

Bench press:
3x 8+8x Half kneeling arnold press
3x 8-12x DB skull crusher

Max reps strict pull-ups

For time

• 40 medicine-ball cleans (♀ 14 lb, ♂ 20 lb)
• 120 double-unders
• 30 medicine-ball cleans
• 90 double-unders
• 20 medicine-ball cleans
• 60 double-unders
• 10 medicine-ball cleans
• 30 double-unders

For time
- 3 rounds
- 10 handstand push-ups
- 20 toes-to-bars

• 2 rounds

  • 10 strict handstand push-ups
  • 5 rope climbs (15 feet)

• 1 round

  • 10 chest-to-wall handstand push-ups
  • 20 muscle-ups

Time cap 15 minutes

6 x 5, climb heavy

Go every 2:30

6 min mobility:

20"s Dead hang
10 KB Jeffersons curl
8+8 World greatest streach

20 min echo
10 min bike
4 rounds:
Run 800m
Strict pull-ups 10
Goblet squat 20 (22,5kg db)
Sit-ups 20-30-40-50
Push-ups 15-20-25-30
Hang DB snatch 14-16-18-20 (22,5kg)
Bike 5 min

Easy pace or Max cal and reps

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)