5-10min Row/Bike/Airbike
Then 3 rounds:
10m 4-step Walk video
10m Inchworm Walk
10 KB Deadlift
10 KBS
3+3 Goblet Lateral Lunge video

---

Thoracic Flow video video + Squat Flow with a Plate video

Optional Accessory
CONDITIONING

10-1 KBS @32/24kg
15 DU after each set

RPE 3 to 4, go by feel

WOD starts with 10 KBS, followed by 15 DU, next round is 9 KBS + 15 DU. Last round is 1 KBS + 15 DU

WARM UP

5-10min Row/Bike/Airbike
Then 11-9-7
Burpee
TTB
Medball Clean

---

Hip Flow video or Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

Day 1
Butterfly pull-up practice video

For 15-20 min practice butterfly pull ups:

-check drills from videos and progress to the hardest level you can

OR Kipping practice / stamina
(If you already have butterfly pull ups)

Alternate btw kipping and butterfly pull ups:
1 kipping pull up + 1 butterfly pull up, 2+2, 3+3, 4+4, 5+5 = 30 pull ups in total

-Try to complete the sequence unbroken
-3 rounds, rest as needed

5min Row/IAirbike with nose breathing only

5-10 Down Dog to Cobra video

Käy 45-90 min kävelyllä, sauvakävelyllä tai pyöräilemässä. Katso sykekellosta ettet rehki aerobisen kynnyksen yläpuolella. Mukaan voi yhdistää aktiivisia liikkuvuusharjoitteita kuten eläinliikkeitä!

A)
Close Grip C2B Chin-up
10-8-6-4-2+. Rest 90s.
– Goal: Build to a heavy 2+ (AMRAP) set.
– Options: add weight, bodyweight or assisted reps

B)
DB Floor Press (pronated grip)
3 x 8-10. Rest 60s.

Kyykky 6x5x77,5%

Penkki 6x3x82,5%

Facepulls 8x20

• No tng, drop every lift
• Go heavy
• Rest 2min btw sets

Hang clean + tall clean 6x(2+2) x 55%