Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

Rowing condition
A) easy
B) 2K pace

Lämppä
Loikkarata, 3-4 erilaista hyppyä/ loikkaa

Taito
Varpaat renkaisiin

Hiki
21-15-9
Varpaat renkaisiin
Burbee

Peli -
Juoksu viesti

Catch up on extra credit options from earlier this week.

Winter competition

DELOAD

1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

If you need a break from the gym, it is totally fine to do something completely different. For example:

• ball sports
• swimming
• running
• cycling
• yoga
• etc.

Superkids 9 min, ninjat 12 min AMRAP

12/18 abmat vatsaa
9/12 vauhtipunnerrusta
3 köysikiipeilyä / 9 laskeutumista

3 rounds for quality, not time:
- 20s pronated passive hang
- 20s supinated passive hang
- 90s alternating single arm passive hang
- 60s floor planche lean with external rotation
- 20 reps of all 4 LYTP variations, this week holding fractional plates
- 12 winging pull-ups (forward and back is 1 rep)

Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

3 rounds:

20 Hollow Rocks
20 Superman Extensions
30s Handstand Hold
30s Dead Hang

EMOM 16'
A: 20 DU + 4 Burpees
B: 10 Air Squat + 4 Burpees
C: 10 Bend Down Row
D: 5 Front Squat 60/40kg