5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

For quality 60 minutes, 0:45 on, 0:15 off
1: bear crawl
2: duck walk
3: ring row
4: bunny hops
5: sneaking ape
6: crab walk
7: inchworm
8: horse walk
9: scorpion
10: prone discolation

6 sets
10 Sphinx Push-ups https://vimeo.com/178422998
30" Chest Facing wall handstand hold

50 Push Press for time, pick weight
every break = 15-20 reps tricep band extensions

4 sets:
30mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

Weighted pull-up 4x2

Kuntoilua:

30 burpeeta
30 cal soutu

Lämmittely ja mobility

×Kyykky

12min joukkueena (2tai 3 hengen)
6 seinäpalloa
50m koneella

Loppuvenyttelyt

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm)
Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

Monday