2 Rounds @ conversational pace
250m Row
8 Scapular pull-ups
8 Push-ups
10 Air squats
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
+
2 Rounds
0:20 Wall facing flutters
3 Jumping bar muscle-ups with hip snaps (to work on timing)
12/8 (cal) Row
+
2 Rounds
12/8 (cal) Row
2 Bar muscle ups
4 Strict handstand push-ups

EMOM12 w/ kb:
a) 8-12 + 8-12 s.a. gorilla row
b) 5-10 + 5-10 s.a. thruster
c) 30-45s plank hold

rest 3

EMOM12 w/ db:
a) 5-10 + 5-10 s.a. devil's DL
b) 5-10 + 5-10 weighted curtsy lunge
c) 5-10 + 5-10 russian twist mb throw

Tavoite: Nosta painoja kierros kierrokselta, mutta niin, että tekniikat pysyy hyvin kasassa. Työaika 30-45s / min.

Rasittavuus: Määrittyy painojen mukaan, seuraa päivän fiilistäsi. RPE 6-8

3 rounds of:
5+5 Side plank hip raises
10 Hollow rocks
10+10 DB side bends
20 DB Russian twists
10+10 DB snatches
Rest

Core 3 rounds:

30s Superman hold
10-12 Hip thrusts with DB

6x every 3 min
6 OH Barbell Lunge
12 Burpees over bar

RPE 7
choose light weight

5 rounds for time

1 cluster
3 clean and jerk
5 bar over burpees
7 toes to bar

BB @ 43/61kg

For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs

Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

Sumo deadlift 8-6-4-4 reps

3 Sets of 5 reps for quality
Strict HSPU + 3"s on negative (Way down)

Then...
1 Set of Max: Freestanding Handstand push ups (Kipping/Wall or modified)