5min Row/Bike with nose breathing only

Thoracic Flow video

Push Press: 1RM in 10 sets. Rest 2mins btw

Build over the course of 10 sets
Sets should look like: 3-3-2-2-1-1-1-1...
Option: 5 x 5 working technique and only adding weight if form permits

CORE:

4 rounds:

30s Slamball

30s Superman rocks

60s Plank hold (weighted)

REST 1MIN

30s rest between the movements

3 sets of
- 15m Front Rack Walking Lunges, AHAP
- 5-10 Strict Chinups
- 5-10 Strict Ring Dips

Optional Accessory

GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

3-4 rounds:
8+8 Windmill (KB)
10 Straight legged reverse crunch

3 Wall walks
1 Rope climb 4m (standing take off, no jumping)

4 Rounds For Time:
20 Push Ups
15 Deadlifts 61/42
10 Hang Power Cleans 61/42
5 STOH 61/42

Lämmittely:

50 GTOH
30 ilmakyykkyä
50 istimaan nousua
30 ilmakyykkyä

Tempaus polvelta

15 x 1 x 85-90%

Tempausveto, polvelta (pukit)

4 x 3 x 120%

Lantion nosto

6 x 10@raskas

Bulgarian split squat

4 x 6+6@raskas

21-15-9
Double KB/DB press,
Box Dips,
Box Push-ups