3-4 rounds

5-10 strict hspu/ 10 handstand shoulder taps/ box shoulder taps
10 weighted hanging knee raises
10 DB’s bent over row
20-30sec arch hold

EMOM x 8 MINUTES
MIN 1 - 5 TNG Library Deadlifts
MIN 2 - 100m Run
*Start light and build to or beyond the workout weight. No bar slamming for TNG.

For quality
15-12-9-6-3
Strict HSPU (scaling as needed)
Ring Row with feet eleveated
15 mins to complete

• target 2-3 reps
• deficit/ 1 abmat/ negatives 1-2/ box

16min Erg

Every 4min, perform 3 Rounds
(Starting 0:00)

5 t2b (k2e)
4 double db strict press (22,5/15)
6 alt. db snatch (22,5/15)
1-2 pull-ups (jumping pu)

—————-

5min rest

—————

15min Erg

Every 3min, perform 1 Round
(Starting 0:00)

(22,5/15)
8 bent over row L
8 upright row L
8 strict press L
8 bent over row R
8 upright row R
8 strict press R

6 min EMOM
ODD 6 strict pull ups
EVEN 10 push ups
1 min rest
6 min EMOM
ODD 6 burpees
EVEN 10 alternating lunges with barbell 60kg/40kg

A1) Front Squats 4x1x90%

Back squat 6x4
* -nouseva paino
-lepo 3-4min sarjojen välissä*

A) 2 SETS: 5 Pike Push-Ups (pads, floor, deficit)

B) 2 SETS: 2 Wall Walk with 4 Alt. Shoulder Taps each rep

C) 2 SETS 3 Strict Handstand Push-Up (pads, floor, deficit) or 5 Box Pike Push-Ups (pads, floor, deficit)

• RPE 5

3 rounds for quality
3 bar Mus
3 HSPUs
10 sitting leg raises
6 hindu squats
20s HS hold