12-9-6
Strict pull-up
DB thrusters 2x 20/12.5kgs
Push-ups
rest 30 sec

L2: Strict HSPU

Scaled:
9-6-3 on gymnastics movements

Weighted box step ups
4 x 6 reps /side @moderate loads

-rest 90 sec between
-DB:t sivulla

Optional Accessory:
WEIGHTLIFTING (3/3)

Good Morning into Snatch Balance video

3x3, rest as needed, RPE 3 to 3+

10min 30s töitä/30s lepo
Seinäpallonheitto

Tempo pistol squats to target
Toes to bar / Kipping leg raises
Kipping HSPU

E3MOM for 15min
35 Double unders
6 C2B pull-ups
8 Thrusters 43/29kg

Chipper interval
14x 1 min/ 1 min

5+5 Kb clean and jerk
10 Boxi
10 Burpee
14/12 Row
10 Kb Sdlhp
10 Hspu
10 T2b

Ystävänpäivätreeni parin kanssa

3 min Käsipainotempaus
Lepo 2 min
3 min Tangon yli yleisliike
Lepo 2 min
3 min Maastaveto 80/55kg
Lepo 2 min
3 min Boksin ylitys käsipainon kanssa
Lepo 2 min
3 min Istumaannousu

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30

• Goal: Build to 80-85% of 1RM if known.

3 Rounds for time;
30/20 Push-ups
20 Kipping Pull-ups
10 Burpee Box Jumps @61/51cm

-18:00 Time Cap