5 kierrosta

1 PEP + 5 sekunttia pidossa
3 kuperkeikkaa
5 burpeeta
7 goblet kyykkyä superhitaasti alas - nopeasti ylös, paino 1 kpl käsipainoja

800m Jog
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build to workout weight for overhead squat
– Practise few short sets of chest-to-bars between weights as you build up
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
4-6 Chest-to-bar pull-ups

EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

3RFQ
5 Double KB Cleans
50m Double KB Front rack Walk
50m Double KB Farmer Carry
5 Double KB Cleans

8:30-9:30

For Time
60 calorie Row
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
40 calorie Row
60 Wall Ball Shots (20/14 lb, 10/9 ft)
80 Double-Unders
20 calorie Row
40 Wall Ball Shots (20/14 lb, 10/9 ft)
60 Double-Unders

5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing

Lepo hommia!