3x
3min ON/1min OFF

21 Handstand Pushups
18 Deadlifts 100/70kg (green: 10 sa devilspress 22,5/15)
+
Max reps Burpee Box Jump Overs

EMOM 20

1) 2-8 reps Hard Gymnastic Movement
2) 10 reps Barbell Movement
3) 10-20 Simple Gymnastic/Bodyweight Movement
4) 10-20 Cal.
5) Rest

*you choose the movements

Kyykky 4x5x55%

Penkki 4x6x60%

Maastaveto 4x4x65%

Emom 21

1) 5-10 Raakapunnerrusta
2) 5-10 Tangon yli burpeeta
3) Lepo

• Use a 5cm plate
• @70% of 1RM
• Deadstop, NO TNG!!!
• Rest 2-4min

EMOM 36:
1: 10 WB + 5-10 T2B
2: 10 KBS + 5-10 pull up
3: 20 walking lunges
4: 20 abmat sit ups
5: 10 burpees + 20s plank
6: rest

negative HSPU 3x2(10s down)

Weighted pull ups 5x3x50%

AMRAP 15:00
9 Burpee Pull-ups
15 Sumo Deadlift High Pulls @ 43kg/30kg
21 Double Unders

Rx+: 1-3 Ring Muscle-ups to start each round

Extra:
Single-Arm DB External Rotation
3 x 10-12 each 3s down. Rest 60s

4 rounds;
5 Burpees
10/7 Cal Bike/Ski Sprint
Rest 2:00
- Goal: Very hard effort
- A team of 3 or 4 may share one machine and provide a great cheersquad!

Extra:
Double Leg Banded Hamstring Curl
3 x 20-25. Rest 60s