20x 40s ON / 20s OFF:

A. Squat jumps
B: Walking lunges

For time:

Run 1200m
Then 12 rounds:
4 Strict HSPU
8 CTB pull-ups
12 Air squats

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

Negative Pull-Ups

5 Sets Of 4

Tempo 3-5 seconds down.

Go Every 2:30

A) Accumulate 60 shoulder taps
*After each set perform 10 v-ups

B) 4 rounds
3min AMRAP
2 wall walk
4 one arm DB devil's press 30/22,5
6 DB box step overs 30/22,5
3min rest

AMRAP 9
1-2-3-4-…Pullups
2-4-6-8-…Handstand Pushups
3-6-9-12-…Squats

Rest 3min

EMOM 9 (40/20)
- Burpee Box Jump Overs
- Shuttle Runs
- Rest

Rest 3min

AMRAP 9
10 Double DB Deadlifts
10 Double DB Hang Power Cleans
10 Double DB Lunges
10 Double DB Shoulder to Overhead
50 Double Unders

Rest 3min

Max Calories in 9min
3min Ski
3min Bike
3min Row

Free Handstand hold practice
10 min
1mx1m

---

-Improve body control and balance in an inverted position.
-This is a great prep for bodyweight skills and handstand walking.
-Slow, controlled holds with focus on position and head alignment.
-Keep shoulders active and gaze neutral – no rushing.
Tip: Aim for multiple short and solid holds instead of just one long effort.
RPE: 5

4 x AMRAP6

3min rest between amraps

RX:
30/21 cal row
30 alt. DB snatch @22,5/15kg
remaining time burpee over DB

Scaled:
25/18 cal row
30 alt. DB snatch @17,5-20/10-12,5kg
remaining time burpee over DB

Rpe 4.5

Huom! Ideana olla kova treeni missä pitää puskea kunnolla. Tavoite tehdä kierrokset nousevalla scorella.

Build up to a heavy 3 rep.
Rest max 2 min btw sets.

EMOM10:
a) 6-10 s.a. devil's press (22,5 / 15)
b) 7-15 cal bike erg / air bike

TC: 45s / min.

Valitse painot, toistot & kalorimäärät jotka saat ylläpidettyä läpi metconin.

Lämmittely

3 kierrosta
10 polvien pyöritys
5+5 askelkyykky sivulle
5+5 lankusta nousu
5+5 ankkakäely paikalla

Alkavalla 2 minuutilla x4
6+6 Yhden jalan kyykky boksille

Alkavalla 2 minuutilla x5
10+10 vauhtipunnerrus käsipainolla tai kahvakuulalla
15 istumaannousu

sohvavenytys 2x :30s