Alternate through;
1. 1-3 strict MU ( muscle up progression or strict pull and push)
2. 15m handstand walk
3. 15 reverse flys
4. 50 second plank
5. 10 Strict T2B

Scale down reps or movement if needed, just go by feel.

5 x E2MOM
3-3-3-2-1 strict pull up

• leave 2-3 reps in tank

Every 1,5 min for 5 times
1 front squat @80% of 1rm.
(Perfect Singles, control tempo all the way down)

6 - 5 - 4 - 3 - 2 - 1
Hang power clean [ 65%]
Bar over burpees

Rest 2 minutes

6 - 5 - 4 - 3 - 2 - 1
Shoulder to OH (same weight as in the HPC)
K2E

Every 2,5 minutes for 5 times
5 shoulder press @70% of 1rm.

Every 2,5 min for 5 times
5 front squats @70% of 1rm.

For 6-10 minutes.
Agility/ speed training. This will be a good part for warm up also.

bench press
3 x 2

• leave one rep in the tank
• rest 4 min btw sets
• last rep in every set with one second pause in the bottom

2 x 5

• leave 3 reps in the tank
• rest 3 min btw sets
• last rep in every set with one second pause in the bottom

”Garage Fight”

3 kierrosta
1min Kp thruster
1min Kp tempaus riipusta
1min Hyppy askelkyykky
1min Kp rinnalleveto+työntö
1min Sivuhyppy kpn yli
1min lepo

assistant work:
2-3 rounds:
bicep curl
dips