Strict chin up 5x4

47 minutes, easy pace.

75/60 Calories Any Ergo.
10+10 Banded 8

6 Tempo Deadlift, max. weight 65% (1 sec up, 3 sec. down)
3 Bar Muscle Ups / 4 C2B / 5 Kipping Pull Ups
5 Strict HSPU / 5 Shoulder Press

Handstand/ handstand walk practise 10mins

EMOM 5:
20-30sec handstand hold/ max distance handstand walk

AMRAP 10
2-4-6-8-10.. Kipping pull ups
20 double unders

Scaled: jumping pull up/ 40 single unders

5 Rounds
New every 4th minute

Each for time
20/15 Cal.
7 Hang Power Cleans 60/40kg
7 Shoulder to Overhead
7 Burpee over bar

5 kierrosta
20 seinäpallo
200m juoksu

10 Min emom
Power Snatch
5-5-R-4-4-4-R-2-2-2

R on huili minuutti

16:00 EMOM

Minute 1: 10 Double KB Clean + Push Press @20/12kg
Minute 2: 10 Calorie Ski Erg/Row/Bike
Minute 3: 5 Strict Toes to Bar + 5 Kipping T2B
Minute 4: 10 Burpees to a plate

• Rx+: Heavier KB + 7 Strict T2B + 7 Kipping

Find 1RM ‘MisFit Clean Complex’

All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

Back Squat

7-5-3-5-7
“2min

KB Swing
Sit Up