100 DU
1 min plank hold
80 DU
1 min hang
60 DU
1+1 min min side plank
40 DU
1 min Hand stand
20 DU
1 min support on rings

1.
Strict HSPU
3x max reps
Rest 2min...

2.
Strict Pull ups:
3x max reps
Rest 2min...

3.
Strict Ring dip / Push up
3x max reps
Rest 2min...

• Ohjeistus:
• Käytä kuminauhaa/korotuksia, mikäli tiedät, että ettet saa vähintään 10 toistoa ekalla sarjalla.

Kyykky Max2
-tavoitteena parantaa viime viikon 2x95%

SitUps 5x5-8

Suorinjaloin mave yhdellä jalalla 2x15 / jalka

2-3 rounds:

12 ring row + 15-20s ring support

Hypyt sumo-asennosta 6x2
-LANTIO!!!

Kyykky 2x95%

Stoppi-kyykky 3x1 (70-75-80%)

Lisäpainolankku 5x 20-30s

Back squat 4x4x50% rest 2 min between sets
Do 6 explosive push ups between sets
Do all sets faster than you can :D.

Easy Row/Bike Ergo/Ski/Echo

Bike 12 minutes

Part A:

Single arm Press

6 x 1 Each Arm

20-30% pull-ups between sets

rows for scaling

Progression: increased sets from last week, only increase reps if last week was REALLY easy

Part B:

pike push up or elevated pike push up

L-sits (submax between sets)

3 rounds

4-6 reps into hold

rest between sets (hip mobility etc)

Progress from last week: increased repetitions per set and increased hold per set

Part C:

push ups (regular)

EMOM for 8min

increase by 1-2 reps from last week

Part D:

plank hold 1min

single arm overhead reach 10sec swap each arm trhoughout

rest 1min between sets

Every 90s. x6
3-position squat Clean

And then...

Every 90s. x6
2 Pause Split jerk
1 Split jerk

20min to find your
2RM hang snatch (knee)