M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

BC
3 Rounds
5 Sumo Deadlift High Pull
10 Reverse Banded Deadlift
20 Banded Shrugs
200 M. Run

F) Rest Day

11 Min AMRAP

30 Air Squats
20 Push Ups
10 Pull Ups

Perform all for total time.
Use the same barbell throughout the workout

2 Rounds
- 12 Squat cleans 40kg
- 10 GHD situps
2 Rounds
- 10 Squat cleans 50kg
- 10 GHD situps
2 Rounds
- 8 Squat cleans 60kg
- 10 GHD situps
2 Rounds
- 6 Squat cleans 70kg
- 10 GHD situps
2 Rounds
- 4 Squat cleans 80kg
- 10 GHD situps
2 Rounds
- 2 Squat cleans 90kg
- 10 GHD situps

3-6 rounds of Body Flow video

2 rounds for quality

0:30 superman hold
8-10 ring push up
8+8 kb gorilla row

3 kierrosta:
10 reversehyper, 50 % takakyykky 1 RMstä
10 sammakkopotku GHD penkissä
8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua

Vatsoja 5x20-20
Reverse Hyper 3x 15-20

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

-Käsipainoboxinyliburpee
-Toes to bar

Aikaraja 20 min

Pystypunnerrus

3 x 10