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

Warm-up:
3x
15/12 Calories erg
20 Cossack squats
10 Sotts press BTN
5 High box jumps

A) Snatch
3 x 3 @ 68%
3 x 2 @ 72%
3 x 1 @ 75%

Snatch pull from deficit, 3 x 5 @ 52% (maastavedon 1RM)

B) Back squats

6 @ 68%
6 @ 70%
5 @ 72%
2x4 @ 75%

+
3x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
20 Alternating V-ups
20 Heels over weight touches
20 Weight supported flutter kicks

Bonus:

4 x 15 Barbell bicep curl
4 x 10+10 1-Arm BTN tricep extension

AMRAP 25:00 in teams of 3
30 Deadlifts @100/70kg
45 Ring Rows
600m Row / 1200m Bike Erg / 3 x Stairs

• Smooth effort, DL in 5 or 10s without too much struggle.

EMOM x 16:00
Min 1: 30s KB Front Rack Reverse Lunges @ Double 24/16kg
Min 2: 30s Cal Bike/Row/Ski
Min 3: 30s KB Hang Cleans @ Double 24/16kg
Min 4: 30s Box Jump Step-downs @60/50cm

Extra:
Double Leg Lying Banded Hamstring Curl: 3 x 25

3 rounds for quality:
20 Weighted Russian Twists (1=1)
20 Side Plank Raises L+R
20 Alt. V-ups (1=1)
Rest 2:00 btw rounds

Shoulder press 3-3-2-2-1-1-1-1 find your 1 rep max for the day

5min max cal Echo/Assault bike

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