1A) Weighted ring dips 4x2x75%
1B) Side to side push ups 4x6

3x 16min

1) 8min + 8min kahdella eri laitteella

2)
5+5 Yhden jalan mave (kk)
8+8 Sivutaivutus kklla
8+8 Hallittu vuorikiipeilijä
20-30s. Kaaripito
20-30s. Kuppipito
30-45s. Hölkkä

3)
2+2 Neljän osan askelkyykky
5+5 Pohjepumppaus kulmanojassa
5+5 Skorpioni
5+5 Rintarangan kierto konttausasennosta
4+4 Rullaus; varpaat yli pään + eteentaivutus istuen

1) deadlift 4x1x90%
2) straight leg deadlift 4x6x45% of deadlift 1RM, explosive

3 Front Squat 60/40kg
7 Shoulder to over head 60/40kg
12 Bar Over Burpee

3 rounds for time
10 Goblet Squats @24/16kg
10 Russian Swing
Stairs x 1+½

TIME CAP = 16:00

4 x alkavalla 5 minuutilla

45s painavan esineen kantaminen (pallo, kk, kp, säkki)
100-200m juoksu
8-12 varpaat tankoon selinmakuulla, hitaalla laskulla
8-12 boksihyppy

Kaikki kierrokset tulisi mennä samaan aikaan, noin 4 minuuttiin.

50min for quality:

10 Hanging L-sit flutter kicks or 15 flutter kicks (both=1)
10 Wall Squats (don't rush)
10 Candle sticks
10+10 KB Windmills
10 Table Tops / Table Rockers
30sec Headstand
30+30sec Copenhagen Plank
1-3 Skin the cat / 5-10 Ring Tuck Ups / 15-20sec German Hang
2-3min Row / Assault Bike

3 rounds for quality and speed
3+3 hang snatch pull + hang snatch 60%
10m + 10 m one leg jumps ( try to use as few jumps as possible)
8 fast kipping pull ups
6 jumps with barbell (back)

"The ghost"

6 rounds for total reps
1min row for cal
1min burpee
1min double under
1min rest

4 sets of:
4 Seated Shoulder Presses
- Go by feel
- Rest 2min btw sets