”Oscar”
23 min
9 Paholaisenpunnerrus 2x20/10kg
20 Askelkyykky 2x20/10kg
9 Käsipaino vauhtipunnerrus 2x20/10kg
20 Istumaannousu

2min On, 30s. Off x 4 Rounds
Odd:
300m Row
Max reps of T2B

Even:
300m Row
Max reps of kipping pull-ups

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Määritä itse x-määrä toistosta / liike

SitUps 3x20 / Jännehypyt 3x5 (vuorotellen)

Kyykky 2x5x82,5%

SitUps 3x10 (lisäpainolla)

Bulgarian Split Squat 3x8-12 / jalka

Vk alueella 40 minuuttia.

10 min Bike Ergo
10 min Row

GYMNASTIC CONDITIONING

E2MOM x8, alternate between A and B (16min, 4 set both)

A: Muscle-Up
B: Handstand Walk

Pick a rep scheme/distance that will give you RPE 4 to 4+ on each round.

Tailoring Options:

Muscle-Up→ Jumping MU or MU transition with a band
HSW→ Wall Facing Shoulder Taps

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x6

10sec with RPE 4 to 5, remaining time from 2min with RPE 1-2

For time
3000/2250m row
50 burpee box jump
50 power clean
50 bar facing burpee
50 DB snatch
50 DB over burpee

5x
5 Strict Ring Dips
5 Strict Chinups (Weighted if possible)

For time, partitioned any way:

30 stoh @60/40kg
40 ttb
80 wallball

(Target under 13min, Time cap 18min)