Lämppä ja mobility

5x5 vauhtipunnerrus

Metcon 7min amrap
10xVuorikiipeilijä
5x K2E
10xkyykky

Core
3x10 selän ojennus laatikolta

3 rounds for time of

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

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

Pull Up
Banded Bench Press

KB Shoulder Press
Dips

Swiss Hammer Curl
T2B

Metcon

EMOM 18'
minute 1
30 double unders (or technique work)
minute 2
10 burpees
minute 3
15 kb swings @32/16

lepoa

3 x 6 min AMRAP, rest 2 min

A.
5-10-15-20-25…
Wall ball
Cal erg

B.
2-4-6-8-10…
Devils press
Box step over (with DB)

C.
5-10-15-20-25…
Target burpee
Deadlift

Jumping pullups 4x6 reps

AMRAP 2
10 Wall Ball
10 Horizontal Pull Wrings
Rest 3 min

AMRAP 2
10 Burpees
Horizontal Pull w/rings
Rest 3min

AMRAP 2
20 DU/40 SU
10 V-Ups
HR 80-100% max

LADDER
burpee + clean @25/40
for the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of the second minute, 3 reps of each exercise, continuing as long as you are able.

Maastaveto 4x1x70%, 1x75%, 1x80%
Kyykky max3 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x6
Reverse crunch´es 3x max