3-4 rounds
10-20 sec hold on bottom of ring dip
rest 30sec
10-20 sec chin over bar hold
rest 30sec
20-40sec Handstand hold
rest 30sec

1) Push-ups: 1 x Max Reps in 60s.
- Rx+: Max strict HSPU
- Option: Box Push-ups

2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
- build in weight
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- Challenging from start

Kettlebell/plate carrying workout
With partner, alternating times
3-4 sets of : 30-50m OH carrying with 2 kbs
rest about 2-3 min and start next
3-4 sets of : 30-50m (plate carrying on bear hug hold) (eturepussa)
women weights 20-50kg , men weights 40-70kg
rest about 2-3 min and start next
3-4 sets of : 10+10 reps of 1kettlebell deadlift (maastanostot 1 kuula sivulla)

Buy-in 1000m Row, then
10 Rounds:
3 Thrusters (42.5/30kg),
7 Bar Facing Burpees.
Target under 12min

"Snatch E2MOM"
5 x E2MOM
3 Muscle snatch from hips
1min Break
5 x E2MOM
2 Hang power snatch
1min Break
5 x E2MOM
1 Power snatch into OHS

Use technique weights.

Deadlift

1x3@75%
1x3@85%
2x3@90%
1x3@92-95%

SO 3:00

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice
2) 10m Seal Walk
3) Single Arm Handstand Hold, try both hands!
4) 10m Dragon Squat
5) 1-3 Skin the Cat
6) 10+10 Banded Bulgarian Split Squat (loaded if needed)
7) 20-40 kcal Airbike/Row/Run/Ski

30 HSPU
40 hollowrocks
30 barbell bent over row (you choose the weight)
40 abmat sit ups
30 ring push ups
40 shotguns
30 pull ups
40 mountain climbers

Scale the reps if needed.

Overhead squat
5x5@moderate weight, good quality

3 rounds for quality

*5+5 archer push up on rings
*10 Straight arm banded pull downs in hollow position (on a video rings are used, but also a wooden stick can be used + 2 rubber bands)
*10 V-outs on rings
*30 sec wall supported hand stand hold on parallets (DBs)

[Archer push up on rings](

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