3 rounds for quality
10 stand ups
6 scapular pull ups
6+6 kb Bulgarian dead lifts
2 min AB/ ROW
6 spider man push ups

3 kierrosta

3 min soutu
lepo 1 min
3 min 5 paholaisen punnerrus käsipainoilla, 50m farmarikävely
lepo 1 min
3 min pyörä
lepo 1 min
3 min 30 naruhyppy, 20 askelkyykky
lepo 1 min

AMRAP 12:00 with a partner:
15 Power Snatches @52.5/35kg
15 Calorie Bike or Row or Ski
15 Toes to Bar

Rest 2:00

AMRAP 12:00 with a partner:
15 Power Cleans @60/42.5kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale Option

• Goal: One person works at a time - split work evenly.
• Maintain a relatively high level of effort, but not maxing out ~80%.
• HSPU options: Strict, strict to pads, pike push-up, DB Push Press

Weighted pull-ups

5-3-2-1-1

5 Rounds:
1 Minute Row
1 Minute Power Cleans 50/35kg
1 Minute Burpees
1 Minute Rest

EMOM x8
1.) DU's
2.) T2B

Rest 2min...

EMOM x8
1.) Row
2.) HSPU

Rest 2min...

EMOM x8
1.) Air bike
2.) Pull up

• you choose reps.
• go sustainable pace.

Strict Pull Up 1set Max reps

Wide grip bench press
3 x 5

Day 1
Bar muscle up practice

4 Rounds, rest as needed

1) 5-10 jumping lat pulldowns video
2) 5-10 jumping muscle ups video
3) 5-10 arch to L-sit snap video

ADVANCED VERSION

1) pull up + c2b + muscle up
2) jump to bar and MU video + descend from support and MU
3) 5-10 arch to L-sit snap video

1) Strict HSPU 3x5
2) HS 3x60s