1a) Legless Rope Climb / Rope Climb: 4 x 1-2. Rest 45s.
1b) Strict HSPU or Pike Push-Up: 4 x 5-10. Rest 45s.
1c) L-Sit / Tuck Hold: 4 x 10-20s. Rest 45s.

This work is for QUALITY, scale accordingly.

Multiple Pause Back Squat 5 x 4. Rest 2:00
- build to a heavy 4
- 1 pause below parallel + 1 pause above parallel.

SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 7-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 7-10 each. 3s down.
Rest 30s.

• Progress from last week

YGIG 10 kierrosta:

5 Mave (40%)
8 Tangon yli burpee

Tc: 15min

3x3 Find your 3rm

Hybrid Stance RDL: 4 x 8-10. Rest 2:00
- build in weight each set

3-5 rounds for quality
30m Heavy Sledpush
30m Heavy Farmer Carry
- Goal: Challenging effort. Pick weights that make you work hard and need a decent rest between.

4 rounds
300m run
20 air squats
20 sit ups

3 kierrosta
1min venäläinen kahvakuulaswingi
1min etunojapunnerrus
1min laskettelijan loikka
1min pallonisku
1min pyörä/soutu
1min lepo

Kesto 17 min

21-15-9 Thrusters 42,5kg/30kg
50-40-30 Double unders
do one set of thrusters followed by ones set of DUs