1. L-sit pull up/chin up x (cl.~30s) 3/2
2. Heavy Eccentric Loaded Pistol squat 3/3

3 rounds 1.5 min rest

PERFORMANCE
3 SETS
:30 Wall HS Hold
:30 Double Under Practice
1-5 Strict HSPU

Options: 0-3 pads, deficit Strict HSPU
- Rest As Needed b/t Sets

---

FITNESS
3 SETS
:30 Wall HS Hold
:30 Single Under Practice
4-6 Seated Strict DB Shoulder Press
-Rest As Needed b/t Sets

2 Min Max Macho Man Complexes @52.5/35
2 min rest
2 Min Max Macho Man Complexes @65/42.5
2 Min Rest
2 Min Max Macho Man Complexes @80/50
*1 Macho Man Complex = 3 Power Clean + 3 Front Squat + 3 Push Jerk

12 min AMRAP
8 cleans 80kg/55kg
4 STOH 80kg/55kg
8 bar over burpees
2+2 TGU 24kg/16kg

9x
2min ON/2min OFF

5x7,5m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 Box Jump Overs + Max Cal Bike
C) 10 DB Snatches + Max Cal SkiErg

5 min of easy machine for cool down

Warm up:
2 rounds:
1:00 erg, moderate pace
6 kip swing
3 wall squat
2 inch worm

Toes to bar progression together.
*Toes to bar progression:
-Kipping (kuminauhalla, kuten viime viikolla)

-Kipping leg raise (Pari pitää abmattia targettina mihin jalkojen tulee osua)

Haetaan hyvää rytmitystä kippiin ja korkeutta jalkojen nostoon. Keskivartalosta kunnon rutistus.

👑💎💎👑💎💎👑

Every 1:00 x 5 (5 mins):
5 Deadlifts @60%
-- then --
Every 1:15 x 4 (5 mins):
4 Deadlifts, 70% 1RM
-- then --
Every 1:30 x 3 (4:30):
3 Deadlifts, 80% 1RM
-- then --
Every 2:00 x 2 (4 mins):
2 Deadlifts, 85% 1RM

1) kick up to handstand 4x5
2) partner assisted ring Mu or ring row MU 4x4