3 kierrosta

20 hauiskääntö tangolla
12 vipunosto takaolkapäille

8 OHS
15 ringdips
x 3

8 backsquat (heavy)
20 pushups
x 3

12 pistol squats
15 barbell rollout
x 3

Result: quality!

Find your todays max for

Tempo Front Squat + 1 Front Squat

Then 6 x 2 @ same weight

Start with an empty barbell with reps of 15. Add weight (M:5-10kg, W:~5kg). Continue doing 15 until it gets heavy, but don't fail. Continue with 8 reps and build up to days max.
- Rest 60-90sec between sets

2 rounds
8 squat cleans 90kg/60kg
8 bar MUs

1 round
trail run
150 DUs

Try to accumulate 10 sets under 10 minutes.
1. Hollow body (tight!!!) wall walk
2. Half pirouette
3. Kipping deficit HSPU (use plates)
4. Half pirouette
5. Wall walk back to start in tight hollow position

Beginner/moderate:
1. Hollow body wall walk
2. HS hold (nose to the wall) 20-30sec
3. Wall walk back to start

3-4 rounds, rest as needed:

1) 10-25 GHD Sit-Up
2) 5+5 Single Arm Ring Row
3) 10 Lateral Raises

AMRAP 10mins
8x TTB
8x DB Thrusters
20m DB Bear Crawl

20 mins practice
HS hold / free / walk

4x Superset of:
12 Double DB bicep curls 15/10kg
12 push-ups + 15-20 Banded tricep pull downs

Rest 90sec after Band pull-dows