3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

• For Time:
MB Wall Ball (9Kg) 50 reps
Plyo Box Jump Ups (60 cm) 50 reps
MB Wall Ball (9Kg) 40 reps
Plyo Box Jump Ups (60 cm) 40 reps
MB Wall Ball (9Kg) 30 reps
Plyo Box Jump Ups (60 cm) 30 reps
MB Wall Ball (9Kg) 20 reps
Plyo Box Jump Ups (60 cm) 20 reps
MB Wall Ball (9Kg) 10 reps
Plyo Box Jump Ups (60 cm) 10 reps
20 Min Timecap

Kyykky 5x5-8
Hyvää huomenta 5x5-15
Vatsat 200 toistoa

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

0-15 mins build upto a heavy 5rep TNG deadlift

19-28 mins Emom (19 mins first round/28 mins last round)
Alternating between
1: 5 DL@60-70%of above + 10 wall ball
2: 30 DUs

31-36 mins HSW practice

36-40 tabata core or mobility

5x20-30 sec Hand stand balancing drill
+
Max set ring MU
+
Hang clean + Power jerk 5x3 @ 70%
Clean pull 5x3 @ 90% 1RM clean
Back squats 7x3 @75%
+
30-20-10
Hang power clean 40/30kg
500m row

20 - 30 min kävely/ kevyt hölkkä niinä aamuina kun on aikaa.
Tulokseen lenkkiminuutit.

60-48-36-24-12
Double Unders
15-12-9-6-3
Thruster (95/65)
Burpee OTB

Set a 10min clock and keep moving between the following 3 exercises:
40sec Jump Rope (use a heavy rope if you have one)
20sec Weighted Sorenson Hold (plate held across chest)
20sec Hollow Body Hold

• 3 round of:
Walking Lunge 30 reps
Pull Ups 15 reps
Walking Lunges 30 reps
Toes to Bar 15 reps