For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

12-9-7-5

-Tempaus kyykkyyn
-Boxihyppy

Joka kierroksella tempauspaino nousee, esim. 10-15-20-25

E2MOM 5
5x Bench Press

E2MOM 5
5x Deadlift

21 – 15 – 9
Cluster (25/35kg)
Bar over burpee

Tc: 10min

Lämmittely ja mobility

Harjoitellaan maastavetoa

12min amrap
10 kyykky
15 farmarikävely
6 mave
15 farmarikävely
20s Lankkupito

Loppuvenyttelyt

1)
Sots press 4 x 2
**
2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.
**
3)
Snatch hi-pull 6 x 2

Lämmittely ja mobility

Työntöliikkeet, vp ja raakapunnerrus

15min teamissä
Max metrit

Loppuvenyttelyt

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4