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](

)

Split Jerk triples
Main focus on technique and no fails.

16 min AMRAP with a partner:

In turns, complete as many rounds as possible

30 DU
10 double box overs (60/70cm, two boxes next to each others)

Other partner completes the DUs and boxovers while other partner rests.

Clean 1RM

Push press every 3 minutes
3 reps V1

-pikkasen nostetaan viime viikkoiseen

“Hand Brake”
30-25-20-15-10-5:
Calorie Bike*
*After each set, 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

3 kierrosta

1min soutu
1min venäläinen kahvakuulaswingi
1min pallonisku
2min lepo

kesto 13 min.

35 min EMOM, alternating

1) 20-40 double unders
2) 20-30 mountain climbers
3) 10-15 box overs
4) 7/7 db/kb one hand thruster
5) 10-15 cal row
6) 4-10 toes to bar
7) Rest 1 min

Tämä ei ole "nupit kaakkoon" harjoitus joten tee toistomäärä joka jättää vähintään 20 sekuntia lepoa. Keskity liikkeen täydellisyyteen.