3-5x3-6 false grip strict ring pull ups palms forward

4 sets kipping in dip down position(on blocks and dumbells or rings)
4x2-5kipping ring dips(on blocks and dumbells or rings)
5x1-6 kipping c2r

5x1-3 baby muscle ups
3-5x10-30s false grip hang

Add one set every week where mentioned. Try to add reps, but also try to save at least one rep in bank.

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

3 rounds with partner

1000/850m row
80m KB farmer's walk 2x32/24 (8x10m)
60m walking lunge (6x10m)
40 wall ball 20/14
20 burpee broad jump

Share reps with partner

EMOM x 32

1) echo
2) wall walk
3) shuttle run
4) ttb

Etuheilautus 3x20

Rive-/tempausvariaatio 5x5
-kyvyt/herättely/liikkuvuus

Maastaveto 2x5x70%

SumoHighPull 3x8

Takareidet kumpparilla 3x15

Single-unders
Tabata situps
Double unders
Knees-To-Elbows
"Annie"

*you can use straps

1@up to the maximal weight of the day! rest btw sets 5-8...+ min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

Back Squat

10-10-10-8-8-6-6

Go every 3:00

40 min tai 5 kierrosta

900/1250m Echo, 400/500m Soutu tai hiihto tai 800/1000m pyörä.
45 istumaannosu
15 Kahvakuula heilautus oikea käsi
15 Kahvakuula heilautus vasen käsi
15 Yleisliike kahvakuulan yli sivuttain