3 Rounds

1:00 Row
5 Push Ups

Warm Up
2 times with ski/jump rope
40s easy + 20s moderate + 10s fast + 50 single unders , rest 30-45s bwn sets
then
5 inch worm with push ups
5+5 squat strech
15 gtoh with 10/15kg plate
:30 Wall Walk Hold

Gymnastics
Every 2 min for 10 minutes (5 sets)
30-40 double unders
3-4 wall walks

WOD

5 sets
6-8 double kb hang snatches @2x16/24kg's
10-12 box jump overs @60/50cm
50m farmers walk @2x16/24kg's (speed walk)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 weighted single leg hip bridges R/L
8-12 weighted single leg calf raises R/L
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash with roller
1+1 min shins smash with roller (säären ulkosivut)
1-2 min achilles strech on box R/L
1-2 min banded bully strech with green band

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20min for quality:

10-15m Handstand walk/30s handstand hold
20 Sit-ups
20 Back extensions
50 Double unders

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WARM-UP:

2-3 rounds

3-5 Wall climb
10-20 Shoulder taps in handstand
1min Rope jump
30sec Puppy pose at wall

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For time
200 hollow rocks
EMOM 5 burpees

Emom 21:

1) 10-15 KP/KK Thrusteria
2) 10+10 Sivutaivutusta painolla
3) Kevyt hölkkä 45s.

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

Warm Up
2 min ski erg + 2 min rowing
then crossover symmetry activation and banded hip activation

Muscle Up Training
10 scapula pull ups + 10-15 ring row + 3-5 burpee pull ups - rest 1 min and start mu work
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
Kipping on Pull up Bar x 10 reps
Kip to swing x 3-5 reps
Hips to bar x 2-3 reps
Jump/Banded/Normal Muscle Ups 2-3 sets of 2-3 reps

Last part is perform easy 2-3 sets of bar muscle ups something like 40-50% of max reps)
rest 1-2 min bwn sets
scale this movement to banded bar mu / jump mu / or practise strenght 3-4 sets of quality set of strict pull ups/dips (meaning leave 2-3 reps to tank)

Metcon (about 70-80% effort, no maximum speed leave gas to tank)
3 sets
10 burpee pull ups (yritä valita tanko niin et sormen päät on n.10cm irti siitä kun seisot tangon alla kädet suorana)
30 air squats
60 double unders
30 air squats
10 burpee pull ups
rest 3 min bwn sets

Accessory Work
2 sets
12-15 banded pull aparts
12-15 tricep turns
12-15 bicep curls
rest 1 min

Cool down
2-3 min light cardio
1+1 min forearm smash with barbell (barbell in rack, about chest high)
1+1 min tricep smash with barbell
1+1 min bicep smash with barbell
1+1 min upper trap smash with barbell (inside rack)
1+1 min quad strech
1-2 min groins streching (nivusten venytykset)

Seated Legless Rope Climbs
( based legless rope climb)

1-3 : 1
4-6 : 3

Reach 300/250 cal in row with a partner

Every 3 mins :

Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

5min Amrap

2-4-6-8-10...
Boxihyppy
Istumaannousu

2min tauko

5min Amrap
2-4-6-8-10...
Rengassoutu
Seinäkävely

2min tauko

5min Amrap
Kalorit tai metrit koneella

Loppujähy:

Kuppipito-tabata 8x20s/10s