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

• 4 x 4 negative tempo reps. 2min rest between sets. (fast up, 2 s down).

Advanced: Do deficit (HSPU) or weighted (dip).
Scaled: Kick up to a wall for every rep and only to the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

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

• 4 x 4 negative tempo strict pull-ups. 2min rest between sets. (fast up, 2 s down)

Advanced: Go weighted
Scaled: Use a band

• 4 x 8–12 ring row with a pause on top, 60 s rest between sets. Adjust your ring height so you can hold at least 8 reps in all sets.

3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

Cool down:
2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

Kaverin kanssa. Toinen tekee, toinen huilaa.
5 x raaka rive riipusta
10 x etukyykky
5 x vauhti punnerrusta
15 x tangon yli hyppyä.

• Row/Bike 2min.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6-8 Wallball
  6-8 Knee rise/T2B
  6-8 DB snatch

• Mobility...

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

• 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

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

• Strict pull up
  5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.

3 rds:
10+10 One leg squat w/ Box (eccentric return)
10+10 One hand Push press (eccentric return)
Rest

Eilinen/lepo/peruskunto harjoitus

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(20)
renegade row :25 on :35 off x 4

suitcase carry :40 on :20 off x6

hanging knee tuck hold :25 on :35 off x4

rope slams :20 on 10 off :20 on :10 off x6

Finisher
60 rtw
1:00 butterfly stretch

21-15-9 reps, slowly, of

• Chest-to-wall handstand push-ups
• Hip-back extensions
• Strict knees-to-elbows