Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front squat 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Push Press 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down on squats , no free landing. Strong / Solid Squats and Pressing
GO new set every 2-3 minutes .

Barbell Work
Power Cleans 1-2-3-4-5-6-7-8-9-10
Thrusters 10-9-8-7-6-5-4-3-2-1
Totally 55 Power Cleans and 55 Thrusters. First round is 1 PC + 10 THRUSTERS, Second 2 PC + 9 THrustrers jne last round 10 pc + 1 thruster
Pause 1 sec at top on each rep of thrusters.
GO ALT TIME WITH PARTNER OR REST ABOUT 30-45sec bwn rounds.
Goal weights 30/42.5 or 25/35kg. We want light weight and fast moving, this is not full effort set but pretty Fun wod.

Gymnastic Skill Workout
3-4 rounds for quality
40-80 double unders or Practise them for 1-2 minutes
10-16 Pistol Squats
12-20 ghd sit ups
10-20m hs walking or 3-5 wall walks
Rest as needed

Cool down
3-5 min light cardio
1-2 min prayer pose
1-2 min russian baby strech
1-2 min cobra to downdog pose