20min for medium loads and quality
3/3 Turkish Get-ups
5 Muscle-Ups
15 Good Mornings
30m Overhead DB/KB Walking Lunges
50 Double Unders

2x6 min AMRAP

6min amrap
row 1000m
with the remaining time do as many pull ups as possible

Rest 6min

6min amrap
row 1000m
with the remaining time do as many burpees as possible

Result: Pull-ups & burpees

40 min, joka toisella alkavalla minuutilla

1. 10-15 Yleisliike
2. 20 boxi hyypy
3. 25 Kahvakuula heilautus
4. 30 istumaannousu
5. 1-2 köysikiipeily

(etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

MerkkiPenkki 3x3, jätä varaa niin, että ensi viikolla lisäät rautaa

KapeaPenkki 2x5-8

Niskantakaapunnerrus 5x10, kevyt

"Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

Voimapyörä 3-5 sarjaa

(100-200 lekaa traktorin renkaaseen)

CONDITIONING
20min EMOM

1) 5-15 C2B/Pull-Up
2) 8-15 Burpee to Target (around 25cm)

Overall RPE 3-4

Target: unbroken sets. Target can be anything but it is easiest to jump and touch the pull-up bar (both hands).

12 min AMRAP
2k row
AMRAP Cindy

Optional Accessory:

GYMNASTIC STRENGTH

Cumulate 2min L-Sit on rings.

Brake the sets as wanted.

RPE 4

10x side raise to front raise, repeat reverse
15x Hammer curls
20x rear delt raise

CONDITIONING x3
Hanging scapular mobility

4 rounds of quality presses, rows and holds:

Split Stand Alternative DB Shoulder Press x 12 (6 / arm)
Snatch-Grip Bent Over Rows x 6 @3111 (tangolla)
Chinese Plank 60s. (selkälankku)

Pause snatch grip deadlift

3x5 Pause Snatch Grip Deadlift

5 sec pause at knee height on the way up. Rest as needed between sets and use straps if needed. Keep a tight back!