8 min for quality:
20-30s pull up hold
6 BB heels elevated hack squat @RIR 2
8-10 GHD hip extension

->pull up hold tarvittaessa kevennettynä jalat maahan tai kumppari.
-> hack squat tarpeeksi iso koroke kantapäiden alle niin sopii tanko liikkumaan!
heels elevated hack squat:

A) 500m run/row
B)
2 rounds of:
20s+20s banded lat. stretch
10 90/90 hip rotation to pigeon stretch
10 wide stance thoracic rotations alt.
5+5 quad stretch with single leg deadlift

YGIG 2x 7min AMRAP

1)
Kalorit

3min tauko

2)
3 Raakariveä
3 Etukyykkyä
3 Bar facing burpeeta

40/30 kg

RX:
5 Rounds:
Buy in 200m run
2 rounds:
6-8 pull up
12 push up

18 air squat
Buy out 200m run
Rest 2min between rounds.

Scaled:
5 Rounds:
Buy in 200m run
2 rounds: 3-5 pull up
8-10 push up

15 air squat
Buy out 200m run
Rest 2min between rounds.

Rpe 4.4.5

TC 36min

Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-2 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

Strict Pull Up Cycle
5 x 5

Goal Is To Keep Same Weight All Sets

15min alkavalla minuutilla

1. 10 käsipaino rinnalleveto (2kp)
2. 10 pallonisku, raskas paino
3. 200m juoksu

5 kierrosta

10 suorinjaloin maastaveto + olankohautus kahvakuulilla
12 vipunosto sivulle
1min max toistot hauiskääntö tangolla

A) Hang power snatch
5-5-4-4-3-3-2-2 reps @50%+
Go every 90s

B) 3 rounds for quality
16-20 reps KB gorilla row
8-12 seated DB shoulder press
Max. time hollow hold

3 x e3m:
5+5 BB back rack deficit rev. lunge @ explosive
1 drop jump over driple hurdle
drop jump:

RX
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups

INTERMEDIATE
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups

BEGINNER
AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups