1A) BOX FRONT SQUATS 4X2X70%
1B) HIGH VELOCITY BANDED FLUTTER KICKS 4X 5S

3 ROUNDS
10 DEADLIFTS 110KG/75KG
20 SIT UPS
12 PUSH UPS

Kyykky 3x3xMax5

Suorinjaloin mave yhdellä jalalla 5x10 / jalka

SitUps 5x8-15
-jalat suorina/leveällä, ei tukea (kantapäät saavat nousta vähän)
-jos et pysty, tee vatsarutistuksia vastaavalla tekniikalla

Every 2min for 4 rounds
Max reps of strict pull-up

"Friendly Fran"
3 rounds for time
21 thruster 50/35
21 chest to bar

A) Ring muscle up technique

B) 4x3 strict ring muscle up

C) 3 rounds
10-20s ring support hold
10-20s ring dip hold
10-20s rings to chest hold
Rest

Rest day - what did you do?

3x @50, 60, 70, 80%

3x2 @90%
- 2-3min rest
- use 20/25kg plate under your feet.
- no tng. Start every lift with "dead" barbell.

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches

Record weight, scaling and other details.

Timecap: 25 mins

10 to 1
Burpee
Back squat 70-80/50-60kg
For time