5x 20s on / 40s off

1) hs hold / or 1-5 hspu + hold
2) hollow hold
3) superman hold
4) top of push up

Pystysoutu kuminauhalla 4x15-25

Penkki 80% x amrap
-lämmittelyt ”vitosina” 75% asti

Etunojapunnerrukset, tophalf 3 x amrap

Pullover käsipainolla 5x12-20

Hauiskääntö ristiotteella 4x20
-2 sarjaa / ote

8x
2min ON 2min OFF

A)
10 KK-heilautusta
10 T2B
Amrap: Seinäpallo

B)
10 Boxihyppyä
10 Raakarive 45-55%
Amrap: Kalorit

Tulos: Seinäpallot ja kalorit

5 Sets of Push Press
Set 1: 2 @75%
Set 2: 2 @80%
Set 3: 1 @85%
Set 4: 1 @87-90%
Set 5: 1 @95+%
- Rest 2-3min btw sets

6 Sets of Clean Pull + Clean
Set 1: 2+1 @75% of 1RM Clean
Set 2: 2+1 @75%
Set 3: 1+1 @80%
Set 4: 1+1 @85%
Set 5: 1+1 @88%
Set 6: 1+1 @90%
- Rest 2-3min btw sets
- No TnG

6x

2min BikeErg-SkiErg-Echo Bike
2min Row
2min Rest

Prone Incline Lateral Raises: 3 x 12-15. Rest 60s.
+
- Foam roll Lats & Thoracic
- 3-Way Banded Shoulder/Lat Stretch x 60s
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
200m Skillmill Run
4 C2B
8 Burpee Box Jump Overs 60/50cm
400m Skillmill Run
6 C2B
12 Burpee Box Jump Overs 60/50cm
600m Skillmill Run
8 C2B
16 Burpee Box Jump Overs 60/50cm
800m Skillmill Run
10 C2B
20 Burpee Box Jump Overs 60/50cm

Machine subs:
Row: 25/20, 50/40, 75/60, 100/80cal

TC 30min

3 rounds
Person 1: 30s/side one legged deadlift
Person 2: 1min hip thrust hold
1min rest

4 Kierrosta laadukkaasti

15-20s Kuppipitoa
3+3 Turkkilainen ylösnousu