45 secs handstand hold or 10m handstand walk
30 secs chin above bar hold
10 bicep curls
15 floor chest flys.

Rest as needed before movements

TC 22 Mins

EMOM 40

Add 1rep to previous week

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

4 x 8
Every 2:00
A1. (8+8) KB front rack Split Squat
A2. Strict Chin-up

AHAFA

6 x E5MOM

500/450 row
10 back squat 100/60 kg

12 x E90SEC (six sets of each)

4 deadlift
40 m kb front rack/ sand bag carry

AMRAP15

10 shoulder to over head 50/35 kg
8 box jump
200 m run

Back Squat
5-3-2-3-5 reps

Weighted Pull Ups

5-3-5-3-5-3

Sendoff 3:00

Deadlift

1 x 2 x 70%
1 x 2 x 75%
1 x 1 x 80%

Send Off 2:00

1 x 85%
1 x 90%
1 x 95%
3 x 1 x 100 - 115%

Send Off 3:00

Etukyykky klusteri

3x12 @60%, @70%, @75% viimeisimmästä 1RM

Tee 3 kyykkyä ja lepää 20s, toista kunnes 12 toistoa täynnä