3 rounds for quality
8/side back rack reverse lunge (3 RIR)
10-12/side one arm supported DB row

7 Rounds of
7 Bar Facing Burpees
7 Front Squats 60/40kg
7 Pullups

push press 2x5

CONDITIONING
5 rounds, 2min rest between

3 MU
6 HSPU
9 C2B
18 Air Squat

OR

5 rounds, 2min rest between

3 Russian Dip (banded if needed)
6 HSPU (kipping with Open 19.3 height standard)
9 Pull-Up
18 Air Squat

Overall RPE 3-4
Target: unbroken sets!

STRENGTH

4x4 Back Squat Tempo 30X1, (3sec down, explosive up, 1sec at the top). Rest as needed between sets.

RPE 4

Rope work (1/4)
2-4 rounds, rest as needed between:

1) 5-10 Seated feet lock video or Jump to feet lock 
2) 5-10 Toes to Rope video
3) 7+7 Single Arm Ring Row
4) 10-20 Single Leg V-Up video

RPE 3 to 4

Practice to master the foot lock and to be confident to use it.

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 1-3 Gymnastic Ring Kip
2) 3-8 Russian Dip or Russian Push-Up
3) 10m Dragon Squat
4) 10-20 Bar Hanging Hip Touches
5) 5+5 KB Lunge Snatch

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

E3.20M x 4

5-5-4-4 V.1-2

Huom! Sarjat huomioiden toistoreservi. Tekniikkaa ja asento täytyy säilyä! Dead stop maassa.

Push press
5-5-3-3-3-1-1-1-1-1

8 x 40s on / 20s off:

1. erg
2. 20s hollow hold + 20s arch hold
3. Burbee
4. Kb goblet good morning