*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

10-8-6-4-2
-Push Press
2-4-6-8-10
Strict Pull Up
8/6 Cal Ski between rounds

15 min of mobility:

10 90/90 hip rolls
10+10 sitting in straddle straight leg raises
5+5 in dog position hand raises with small plate
5+5 weighted windmills.

Gymnastic EMOM x 16
1) rope climb x 2-3
2) pistol squat x 6-8 (per leg)
3) ring support hold x max hold
4) box jump step down x 8-10

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

3 Rounds:
10 pull up/ ring row
10 push up

3 Rounds:
10 goblet squat
10 hanging leg raises

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roller
1:00/1:00 Pec Roller

1) 10-15min Hspu Technique

2) EMOM 10

-1 Set of Hspu/Box Hspu/Pike Push Up/Z Press
-45s Easy Erg

21-15-9
KBS
Burpee box jump

-after each round 40 steps walking lunges-

-timecap 12 min-