2 Rounds:
1) 5 Wall facing hspu
2) 5-10 Tempo ring row (3sec.
Hold chest to rings, 3sec.
descent)

2 Rounds:
1) 5-10 strict ring dip
2) 10 Tempo banded lat.
pulldown
(3sec. Eccentric phase)

RPE 3 to 4, rest as needed
Tailoring options:
Wall facing hspu → slow
negatives → feet on box hspu
Ring dip → push up

For 15min

Deadlift

5 - 3 - 2 - 2 - 3 - 5

No TnG.

Go every 3:00

TEKNIIKKA
- 1.käden heilautus
- rive
- vp/työntö
- tempaus

3 eri painoista kuulaa
kevyin
- 1.käden heilautus 1min oik. + 1min vas.
- rive 1min oik. + 1min vas.
- vp/työntö/tempaus 1min oik. + 1min vas.

Tauko 2 min

keskimmäinen
- samat liikkeet kun edellä, työaika 45sek.

Tauko 1 min

raskain
- samat kun edellä, työaika 30sek.

TABATA 8
- russian twist
- sit out
- burpee
- hyppy eteen + taakse

OHS
3x5 (45kg)

3-4 rounds for quality of:
10 Ring Dips
30sec Top Ring Support Hold
- band support if needed
- Rest as needed btw rounds.

Shoulder press 3x5 @ 70% (45kg)

6 Rounds for Time:

15 Cal Row
12 Bench Press (61kg)
9 Toes-to-Bar

3 rounds of:

10 Side to side plank holds (lankkuasennossa lantion siirto puolelta toiselle)

5 Ab-wheels

10 Windshield vipers (mielellään leuanvetotangossa)

5 strict T2B

20 Reverse hypers on box
Rest

Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings
C. 10-15 pull ups
D. 20 sit ups
2 min rest