Even: 5 thrusters @AHAP
Odd: 15 sit-ups

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

2 Rounds

5 Jefferson curls
5 Inchworms
10 Scapular push-ups
10 Air squats
5-10 Tempo (slow) push-ups
8 Box jumps
+
@ workout pace
300m Row
12/8 (cal) Air bike
8 Burpees over the rower
– Rest 0:30 –
12/8 (cal) Air bike
200m SkiErg
10 Box jump overs

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps

Open tunnit 8-14.30

Gymnastics

A) Practice 1 skill for 10-15min
*HSW, Kipping Hspu, Pull up, bMU etc.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) 2-3 Rope Climb (first rep legless if possible)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 1 Long Set of Kipping Pull Up
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

SET A I 4 rounds
6+6x bulgarian split squat
16x plank miniband knee to chest

SET B I 3 rounds
10x banded hamstring curl
12x cossack squat alt.
6+6x banded half kneeling rotation

9 x 30s / 15s off:
1. Plank leg lift
2. Russian twist
3. Plate leg lowers

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

LÄMMITTELY
10 min omaan tahtiin
5 kcal laite
5x seinäkyykky
5x ylivienti
5x/puoli lonkan pyöräytykset toispolviseisonnassa
5x/puoli lantionnosto vuorojaloin

Availut
- cat-cow
- selin t-kierrot
- lonkan sisäkierrot istuen
- rintarangan kierto päinmakuulla

VOIMA
3 x 6-8 yhden käden tuettu kulmasoutu
3 x 8-10 maljakyykky

AMRAP 8min
5 + 5 vaaka + polvennosto
10 x stepperille/boksille nousu
10 x istumaannousu vk

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers