POST-WORKOUT SKILL (PERFORMANCE)
EVERY 1:30 x 4 SETS
3 Kip Swings + 2 Pull-Ups + 1 Chest to Bar Pull-Up

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POST-WORKOUT SKILL (FITNESS)
EVERY 1:30 x 4 SETS
3 Kip Swings + 2 Dynamic/Bigger Kips + 1 Pull-Up / Attempt

• RPE 3
• Daily Video: https://vimeo.com/792409492

3x submax falsegripillä leuka tai rengassoutu
3x 1-4 negatiivinen dippi+ submax dipin ala-asentopito
*skaalaus jalat boxilla tai varpaat maassa

Body building for 30min:

3-10 strict pull up
5-10 push up
10+10 Db row
10+10 Db press
30-60s plankhold

Emom20

1. 20-40 Du
2. 6-10 Handstand push up/ scale: Negative hspu/ Pike push up
3. 1-2 Rope climb
4. 2-4 Wall walk / 5-10m Handstand walk
5. Rest

YGIG 20min AMRAP

24 Seinäpalloa
18 Boxihyppyä
24 Kaloria
18 Mavea 45-50 %

DELOAD WEEK

A) 4x3 tall clean (warm-up sets)

B) Go every 2min for 5 rounds
1 high hang clean
1 hang clean
2 push jerk
@50-60% 1RM clean & jerk

C) Tabata 8 rounds (20s work / 10s rest)
Plank hold

Emom 10

1) 8-15 Cal koneella
2) 5-10 Raakapunnerrusta

2min Tauko

Emom 10

1) 7-10 Boxin ylitystä
2) 10-15 KK-Heilautusta

4 Rounds For Time:
500 Meter Row
3 Rope Climbs
7 Push Jerks 60/40

4x
Alt A and B

A) AMRAP 6
10/ 7 Cal.
8 Double DB/KB Clean & Jerk
8 Toes-to-bar

Rest 2min

B) EMOM 6
B1) 12 Wall Balls + Max reps Double Undes
B2) 6 “Line” Facing Burpees + Max Shuttle Runs (7,5m) in the remaing time

Rest 2min before next round

Laji 4
0-16min Amrap
20 – 26 – 32 – 38 – 44...

Devils press (1x 15kg/10kg käsipaino)
Rinnalleveto riipusta (2x 15kg/10kg käsipainot)
Etukyykky (2x 15kg/10kg käsipainot)

• Pallon kannattelu (9/6kg)