3 Kierrosta:
8 Punnerrus
30s Lepo
8/8 Yhden käden kulmasoutu
30s Lepo

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

Every 90s x 6

1 Hi-hang clean + 2 Hang clean + 1 split jerk

EMO2M
6x 70%
1x 85%
6x 75%
1x 90%
6x 80%
1x 95%

2-3 rounds:
20-30s side planks
40-60s plank hold

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

then 2 rounds
1:30 ski
5 push inch worm with push up
8+8 single arm ring row
:30 hs hold
:30 Active Bar Hang
16 alt leg v-ups

test 1 set of workout movements
5-7 ghd/v-up/tuck up
1 rope or 3 strict chin up
2-3 kip hspu

Deadlift
3x8

For time

• 20 back squats
• 40 toes-to-bars
• 60/40-calorie row

♀ 155 lb ♂ 225 lb