WARMUP
2Rounds
10 Olkakierrot vuorokäsin
10 Molemmat
10 Olkakierrot + Pumppu
10 Shoulder taps punnerrus asento
30+30s lankku punnerrus asennosa (vastakkainen käsi - jalka ilmassa)

HSPU
1A Pause Strict Handstand push ups 5 x 1-4
1B Desific Hspu (Box) 5 x 4 - 6
1C Kipping Hspu 4 x 5-7
* rest 1:30-2:00

EMOM 10
A: 30s Pito Dippi ala-asento / 30s yläasento
B: 5-7 Ring Dips / Dips

For Time.
1-2-3-4-5
Strict Handstand push ups
5-10-15-20-25
Toes To Bar
1-2-3-4-5
Wall Climb

WARMUP:
Mobility:
Lonkankoukistaja penkki/Box vasten 2 x 20-30s (pumppaava)
Pakarakierto 5 + 5 + 5 +5
Kossak Squat 10
Olkakierrot kuminauha 10
Lapavenytys kuminauha 2 x 20-30s

WARMUP2:
2-3 Kierrosta
10 Cal Row
5 Wall Ball
10 Marjanpoiminta käsipainot
5 Knees to Elbows

10 min AMRAP
30 Cal Row
15 Toes To Bar

Rest 5min

10min AMRAP
30 Wall Ball
12 Toes To Bar

Rest 5min

10min AMRAP
25 Wall Ball
15 Cal Row
10 Toes To Bar

Accessory:
3Sets
10-15 Hanging Shrugs
20 Lat Pull Down
15 Ring row ilman vetoa(vain lapapuristus ja venytys)
Rest 1:30

WARMUP:
Mobility:
10 + 10 Banded Side Steps
10 Front Steps
10 Back Steps
10 Hips extension
10 Banded Air squat
10 Banded Overhead Squat
10 Sots Press
WARMUP 2
3 Hi Pull
3 Muscle Snatch
3 Pause Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hi Hang Snatch
3 Snatch

STRENGHT:
SNATCH
1 x 5 70%
1 x 4 75%
1 x 3 80%
1 x 2 85%

1 x 4 80%
1 x 3 85%
1 x 2 90-90+%

EI EPÄONNISTUNEITA TOISTOJA! Jos tulee failurenostoja, vähennä 5kg

SNATCH PUSH PRESS + OH-SQUAT (ATHLETE)
4 x 5 + 5
*sama kuorma

Strict Hspu + Box
4 x 3-6 + 6-8

*Tarvittaessa tyyny + lätkä alle että tulee se 3-6 toistoa, jonka jälkeen boxilta. Käytä boxilta tarvittaessa koroketta.

15-12-9
FOR TIME:
Power Snatch 50/35kg - 42,5/30kg - 35/25kg
Overhead Squat
Kipping Handstand Push Ups

Time Cap 15min

WARMUP:
2 Rounds
10 Kippailu
8 K2E
6 Pullups
4 Push Ups (kapea)
4 Pike Push Ups
6 Shoulder Taps
20s Hs Hold

WOD:
EMOM10
A: 3-6 Chest to bar pull ups
B: 6-10 Ring Dips or Dips

Rest 5min

EMOM10
A: 1-5 Desific HSPU BOX
B: 4-8 Desific Kipping HSPU tai kipping hspu

Rest 5min

10min Handstand Walkin harjoittelua

FOR TIME:
10 Strict Pull Ups
5 Wall Climb
20 Kipping Pull ups
5 Wall Climb
30 Kipping Toes to Bar
5 Wall Climb
20 Kipping Pull ups
5 Wall Climb
10 Strict Pull Ups

Time Cap 15min

Snatch Warmup
3 Hi pull
3 Muscle snatch
3 Pause overhead squats
3 Power snatch + Oh squat
3 Snatch Balance
3 Hi hang Squat Snatch
3 Squat snatch

Strenght/technique
Hi Hang Squat Snatch + Hang squat snatch
3 x 2 + 3 70%
2 x 2 + 1 75-80 %

Strenght
Overhead squat
4 x 5 (heavy as possible, sama kuorma kaikissa)

Accessory:
3 Sets
8-12 Behind the neck press (snatch grip)
10-12 Side Flyes (levypainot)
30-45s Weighted plank

Bonus(jos intoa ja vielä virtaa)
For time:
21-15-9
Power Snatch 60%
Bar Facing Burpee
Time Cap 8:00min

Warmup:
1-2 Rounds
5/5 Maailman paras
10 Marjanpoiminta
10 Olkakierto
10 Lapapunnerrus
10 Hanging Shrugs
10 Ring Row
10 Hollow rock

1A Strict Pull Ups 4 x 3-6
1B Lat pull down 4 x 10-12
1C Kippailu 4 x 15-20
*super sets

2A Leg raises 4 x 6-10 (jalat suorana mahdollisimman ylös ja hidas lasku alas)
2B Kipping Pull ups 4 x 6-10
2C Around the world 4 x 10
*super sets

3A Voimapyörä tangolla 3 x 10-15
3B Weighted sit ups 3 x 10-15
3C Flutter kick tangossa roikkuen 3x 20-40s

Emom10
A: max reps of strict pull ups
B: max reps of c2B