Leaning Away Lateral Raise: 3 x 12-15 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 30

Min 1: Cartwheels 3/direction
Min 2: wall climb + 5 sec wall facing HS hold 3-4 reps
Min 3: Skin the cats on rings 2 reps
Min 4: 40 sec max reps DU
Min 5: 20 sec side plank/side

4 rounds for quality
8-10 tempo push-up (3011)
10-12 v-up
10-12/side side bend

Penkki 7x70%, 5x80%, 3x90%

2lankun penkki 4x4x90-100%
-saa olla raskas

Ojentajapunnerrus seisten 6x8-15

Kulmasoutu käsipainoilla 6x8-15

4 rounds

Every 3min

A)
Run 200m
6 strict hspu
9 Kipping hspu

B)
14/12 cal Ab
6 squat snatch 70%

C)
17/15 cal Row
20 M hs walk/ 40 Shoulder tap

D)
15/12 cal Ski
6-9 MU

DB Hammer Curls: 4 x 8-10. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• Clean grip
• No belt
• Dead stop each rep
• 3 minutes rest btw sets

1A) WEIGHTED DIP 3X8X30%
1B) STANDING TRIPLE JUMP 3X3

AMRAP 5

10/8 Cal Echo Bike
HSPU
2-4-6-8-10...

For time :

100 Pull Ups
*every time you brake set run 150m