5 rounds
10-20sec pull up top hold
Rest 60sec
10-20sec ring dip bottom hold
Rest 60sec
10-20sec ring dip top hold
Rest 60sec

3-4 rounds for quality
8-12 handstand shoulder taps/ pike box shoulder taps
8-12 alt. pistol squats

Back squat 1 RM

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

Bench press 6 RM, then 3x4 @ same weight

Push press 5x5 reps

3 K Run TT

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN
2. CRUNCH
3. THURSTER
4. one leg BENT OVER reverse grip
5. SIDE PLANK
6. one leg BENT OVER reverse grip
7. SIDE PLANK
8. JUMPING JACK

Technique 12min
HSPU or HSW

5 Min Easy to Moderate
3 Sets:
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.

5 Min Easy to Moderate
3 Sets
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.
-Rest 1 Min-

3 Min Hard
5 Min Easy

5 rounds for time:

5+5 pistol squat
5-10 strict pull up
10 box over burpee
10 weighted abmat sit up/ ghd sit up

Tc 15min