A.) L-sit progression

B.) 4 rds for quality
DU 30-40 reps
Kipping t2r 8-10 reps
push ups/ pike push-ups 8-10 reps

Lämmittely:

3 krs.
5 Etukyykky
5 rive riipusta
5 Pystypunnerrus
5 takakyykky
5 niskatyöntö saksiin

• 15+15 Pidgeon pose 10+10 Scorpion

Rive polvelta + etukyykky + työntö

(1+1+2)x70x5
(1+1+2)x76x5
(1+1+2)x81x3

raakarive puolesta reidestä + rive taskuilta, suoraan tiputuksesta + raakatyöntö

(1+1+1)x3x70%
(1+1+1)x3x75%

Etukyykky
2x75%
2x80%
2x85%

Optional Accessory
CONDITIONING

20sec ON, 40sec OFF for 4 rounds

1) C2B
2) HSPU
3) Box Jump 75/60cm

Tailoring Options

C2B→ Pull-Up→ Jumping Pull-Up
HSPU→ HSPU on a Box
Box Jump→ lower box

Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(22)
3rds
12 ring row/strict jump pull ups-challenge-strict chest to bar
18 db front squat 25/15-challenge-35/25
24 alt db shoulder press 25/15-challenge-35/25
400m run

Opt(12)
1600m walk)run
4x3 back squat
2x8 front squat
5x5 superman

Finisher
50 kneeling crunch
1:00 shoulder distraction

Good morning (straight knees - more hamstrings)
3x10r 3-4 reps in the tank
Rest as needed.

Parallette support hold
Use following template:
3x6s. 5x6s. 3x12s.
4x12s. 4x18s. 5x18s.
4x24s. 4x30s. 5x30s.

AMRAP in 20 minutes of:

10 C2B pull-ups
15 Push-ups
20 pistol squat, alternating legs

AMRAP 6 min
5 Ring Dips
15 RKBS 32/24 kg

Jerk Dip 3x3
(100-120% of your jerk max)

A.) Pistol squat technique for 10 minutes

B.) Rope climb technique for 10 minutes

C.) 3 rds for quality
90 seconds moderate pace row
rest 30 sec
6-10 reps pistols/side
rest 30 sec
2-4 rope climbs
rest 60 seconds

3-4 sets of:
3 Jefferson curls (start easy, stick or barbell and build from there)
5+5 KB/DB Windmills