3 rounds

7 x kippi
7 x hyppy MU
7 x lantionnosto lattialla
10 sek pito dipin ala-asennossa
10 sek pito dipin yläasennossa

10 min (voi olla myös EMOM) Ring MU
10 min (voi olla myös EMOM) Bar MU

3 x
2-5 tiukka C2B
2 lisäpainoleuanveto
2 leveällä otteella leuanveto
2 L-sit leuanveto

WOD
7 rounds
15 boxjumps
3 ropeclimbs

Press in split - build weight over 3 sets
5 reps
4 reps
3 reps

1 clean & 2 split jerks
1 set @ 65%
1 set @ 70%
1 set @ 75%
2 sets @ 80%

Clean pull (no arm bend)
5 x 2 @ 80% of max clean

Romanian deadlifts
5 x 5 @ 65% of conventional deadlift

Optional accessories
Tri-set x 3 with barbell
10 skull crushers
10 bicep curls
10 shoulder press

*Harjoitellaan pistoolikyykkyä
*Harjoitellaan käsilläseisontaa seinää vasten - koita saada jalat yhteen ja oikein suoriksi, kädet oikein suoriksi

*Negatiivinen käsilläseisontapunnerrus: Jos pääset käsilläseisontaan seinälle, ota tyyny pään alle, jarruttele hitaasti käsilläseisonnasta päällä seisontaan, pää tyynylle 10 x 1

WOD

5 kierrosta
6 pistoolikyykkyä jarruttaen alas,vuorojaloin
12 TODELLA HALLITTUA JA HYVÄÄ DEAD BUGia
12 burpeeta

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 4, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

– World’s Greatest Stretch x 10 reps each side
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up

2 rounds
1:30 cardio machine
5 inch worm + push up
5/5/5 single arm D.T
5 air squat + 5 squat jumps
5 scapula pull ups + 5 ring row

Workout
Every min for 24 minutes (6 rounds)
min 1 - cardio machine x 40 seconds @moderate pace (keep same machine whole workout)
min 2 - db power clean&jerk x 8-12 reps
min 3 - burpees x 6-10 reps
min 4 - strict chin ups x 4-6 reps or hardened ring row x 8 reps

Accessory Work
3 sets
10-15 kb russian swings
10-15 Strict knee raises
rest 2 min

45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Practice
Free Handstand (~10min.)
And then...
Handstand walk (~10min.)

E1,5MOM x 5

*6 x vauhtipunnerrus

6 Min AMRAP
9 burpee pullups
18 bar over jumps