Narrow grip bench press 2x10
Normal grip bench press 2x8
Wide grip bench press 2x6

A) Skill
Bar muscle up steps
- jump to hollow
- arch (superman) position
- leg “kick” + hip pop
- hip to bar (hips under the bar, feet at eye level, straight arms)
- turnover (fast sit up/look at the ground)
- press, lock out

Option:
Negative bar muscle ups
- on half bar
- after a bar muscle up from box or pull over

😎 Strength
4 sets of
6-10 ring/box dips
6-10 pause ring/bar rows
30 sec. pike compressions on ground

rest 30 sec. between exercises and 60 sec. between sets

Scale back or up as needed

*TC 15-20min

2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

Easy aerobic 45-75min.
Run, Bike, Row, Ski

5 x [8+8]

Go every 3:00

RestDay!

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

For Time:
2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups
10-1 Double Dumbbell Deadlifts