Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

Warm Up
2 rounds
1 min row
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
test couple hspu before start

Gymnastics
3 min amrap of strict hspu (target 20+)
rest 3 min
perform same amount reps for time you did on that 3 min amrap
OR YOU CAN DO 50 STRICT HANDSTAND PUSH UPS FOR TIME AND THATS IT.

Strenght
3 sets
8-10 tempo incline db bench press (4 sec down, 1 sec pause and up)
rest 1 min
8-10 banded tempo strict pull ups (2 sec down, 2 sec hold at top)
rest 2-3 min

Metcon
2-3 kertaa 10 min treshold metcon / 3 min rest bwn 10 min sets
8/10 calories rowing
8-10 ghd sit ups
8-10 ring push ups
2 rope climbs
eli mene sellaista perustahtia, voit puhaltaa liikkeiden välissä. Fiilis sellainen että tästä vois helposti kiristää ja yritä
aina tehdä sarja putkeen. Soutulaitteella tahti tulee olla esim. 5km pr pacea hitaampaa.

1-2x1x[5+2]@barbell, 3x1x[5+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

Snatch 7×2 @80-90% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

1x 800m
1min pal
1x 600m
1min pal
1x 400m
1min pal

2-3×
3-5min palautus kierrosten välissä

3 RFT

400m Run
12 Push-Ups
24 Sit-Ups

2-3rounds:

40-60s hs hold
15 snowangel
10+10 Db row

4x2 clean 70-80% / drop&go
4x1 clean 80-90%

5 rounds for time:
400m Run
20 Air Squats
10 STOH 50/35kg
10 T2B
10 Push-ups