A)
Every 3 mins for 12 mins do:
6 strict Chin-ups or 2-3 negative chin up
Hanging L-Sit, 20 secs
Arch Hold, 30 secs

B)
AMRAP 8 mins
3-6-9-12....
Sumo Deadlift High-pulls, 50/35 kg
Handstand Push-ups kipping or Box HSPU/ Pike push up ( with Abmat)

C)
Accessory
3 sets
banded face pull x20 , rest 60"

Kyykky 3x5x70%

Tempo-kyykky 2x8x35% (3/1/3)

Sjmv 3x20
-”kevyt/pumppaava”


For time:

Alku-chipperi (edestakaisin)


2 rope climbs

4 Devil’s press (2x15 / 22,5 kg)

6 MU (rengas tai tanko)/ C2B
8 DB OH lunges (15 / 22,5 kg)

10 HSPU

12 Cal ECHO bike / bike
14 Burpee DL (2x15 / 22,5 kg)

16 WB

18 C2B / pull up


4 min REST

3 rds

200 / 250 m ROW / RUN

8 m HS WALK / 30 shoulder taps

12 T2B
16 push ups

TC 45min

-rest as needed

Sotilaspenkki 2x6x60%, 2x6x65%, 2x6x70%, 2x12x50%
-1s stopit

Pystypunnerrus käsipainoilla istuen 4x8-12

Pystysoutu käsipainolla 4x15 / käsi
-yhdellä kädellä

A)
Every 3 mins for 12 mins do:
12 Dumbbell Floor Press, pick load
8 L/8 R Renegade Rows, pick load

GO heavier than last week, or add 2-3 more reps!

B )
For 3 sets
AMRAP in 5 mins of:
3 Wall Walks
9 Toes-to-bars
12 Plate Overhead Lunges, 20/15 kg

Rest 2 mins

Back Squat

6-4-2
6-4-2
4-2-1

Go every 2:30

4-5 rounds for quality:
1) 5-10 Strict Pull-up
2) 8+8 Bulgarian Split Squat
3) 8+8 One arm sitting dumb bell press
4) 10-15 Deficit push-up
5) 10 Hollow Rock + 10 sec Hollow hold

*slow down for 5sec, explosively up - each reps

3×3@65%, rest 2min

Treeni 4

Aikaa vastaan joukkueena

Kelkka:
Työntö ja veto 2x

60 HC&J SA
600m Juoksua
60 Leukaa
120 Punnerrusta
120 Seinäpalloa

Kelkka:
Työntö ja veto 2x