Complete as many rounds as possible in 20 minutes of

• 5 pull-overs
• 20 GHD sit-ups
• 1-minute plank hold

Strenght

10 set for 5 reps of:
Strict Press, increase weight

10 set for 5 reps of:
Push Press, start from last set of Strict Press weight, increase

10 set for 5 reps of:
Push Jerks, start from last set of Push Press weight, increase

10 min emom
3x rv 30kg ja nimenomaan kyykyn kautta

Lisäksi 100 abmattia 6kg kuula painona

4x

5Min AMRAP

6 Ring dip

8 Box jumps 24”

10 KBS 24/16

12 Cal Row

Rest 2min

Split jerk (rack)

6x2@60-70%
4x1@70-85%

Lämmittely ja mobility

Voimistelua

OTM 12
4-7Valakyykky
2 seinäkävelyä
6 Boxihyppy

Loppuvenyttelyt

3 rounds for time: 20x GHD, 10x power snatch 135lb

For 20 minutes:

• 10 deadlifts
• 10 strict handstand push-ups

Your result is deadlift load multiplied by rounds completed.

4 rounds for quality
8 e/side Trap raises
8 Kang squats
8 Alternating tactical ankle rocks

4 Rounds @ steady pace
3-minute Echo Bike
20 Hand-to-hand Russian swings
10 Wall-facing handstand hip touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

4 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets
Tempo = X concentrica esplosiva, 1 sec pausa in alto. 3 sec eccentrica, 1 sec pausa in basso