Lämmittely:

10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

Työntöveto

1x3x95%, 1x3x100%, 1x3x105%, 1x3x110%

Raakarive + rive polvelta + työntö

2x(1+1+1)x75%, 2 x (1+1+1)x80%, 2x(1+1)x85%
2x(1+1+1)x80%, 2 x (1+1+1)x85%

Raakarive + 2 x raakatyöntö (2 sek. stoppi dipin ala-asenossa)

8 x (1+2)x50-70% (Raty)

Accessory:

3 x kulmasoutu käsipainolla 8+8
3 x lisäpainovatsat 12

Lämmittely

13 minuuttia:

10 Lapapunnerrus
10 Kulmasoutu tangolla + painoja
20 ilmakyykkyä
1:00 Lankku

Tempaus veto + Tempaus, polven alta samaan vauhtiin

5 x (1+1) x 80-90%

Tempaus veto 5 x 2 x 100%

Kyykky hypyt 6 x 2 x 40%

Lisäpainovatsa 5 x 15

Optional Accessory
GYMNASTIC CONDITIONING

3x10-20 Landmine Twist video

RPE 3-4 

E2MOM for 6 rounds:

1 pause Back Squat (3s.) + 1 Back squat

80% 1 RM Back Squat

Record top three weights and other details.

5 rounds FOR TIME:

20 Pull- ups

30 Push- ups

40 sit- ups

50 Air Squat

3 min rest

TC: 45min

4 rounds:
3-5 BMU / RMU
5-10 Deficit HSPU

TC10

3 HPC

2R:
2 min AMRAP - 5 pullups + 7 BJ 61/51 cm
2 min rest
2 min AMRAP - 5 pushups + 7 hollow rocks
2 min rest
2 min AMRAP - 5 pullups + 7 thrusters 30/20
2 min rest
2 min AMRAP - 5 burpees + 7 WB 9/6 kg
2 min rest
2 min AMRAP - 5 HPC + 7 PP 30/20 kg
5 min rest

CONDITIONING

For time: 
42/35cal Row
21 HSPU
30/22cal Row
15 HSPU
18/14cal Row
9 HSPU

Overall RPE 4

Target: solid row, HSPU in 2 or 3 sets with minimal break..

Tailoring Options:
HSPU→ Decrease the rep scheme or do HSPU on a Box or Push-Ups