Lämmittely :

Pyörittele nivelet lämpimiksi.

2kr:

5 etukyykky
5 pystypunnerrus
5 hyvää huomenta kyykkyyn
5 vapu, niskasta
5 kyynärpäät C
5 mave
5 ty- veto päkiöille
5+5 työntö saksiin + vala
5 työntö saksiin

Hyvää huomenta VAPU päkiöille

3x3x50%, 3x2x55% (vapu)

Pystypunnerrus + VAPU + Työntö

3 x (2+3+4)x 50-60% (pp)

Rive + kyykkyyn työntö, samaan vauhtiin

4 x 3, tanko

Työntöveto + rive + etukyykky

5 x (1+2+3)x50% -> (rive)

Asse: 2-3 krs

10 selänojennus + max pito, penkillä. Kaveri istuu jalkojen päällä
10 Negatiivinen etunoja punnerrus
10 Gobblet Squat, pysäytys pohjassa
10 Facepull

WOD
50-40-30-20-10
DU
Weighted sit ups 20/14#
5-4-3-2-1
Cleans 155/105

*workout will go like this: 50 DU, 50 weighted sit ups, 5 cleans......40 DU, 40 weighted sit ups, 4 cleans..... etc

Every 90s x 8
Tall Snatch + Hang Squat Snatch + Squat snatch
40-55% 1 RM

Every 90s x 8
Tall Clean + Hang Squat Clean + Squat Clean
40-55% 1 RM

Warm up
Bike or row
1:00 easy pace
0:30 moderate pace
0:15 fast pace
X2

Then barbell warm up
5 Deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Power cleans
EMOM x 10
1 power clean
Increasing in weight for quality

3 rounds:
10 Australian Chin up
10 KB bench press
10 +10 banded row (one hand at a time)
10 + 10 Seated Press (one hand at a time)
.
Rest 30s between the movements
Rest 60s Between the rounds

Handstand Skills
10 min of practice
- Adv: 5 mins Freestanding then 5 mins Handstand Walking
- Int: Handstand Toe Taps. Rest 30s
- Beg: Toe Taps on box or 2-3 Wall Walks. Rest 60s

45-60min HR 60-65%

30min:
2min Jog/30sec Walk
Then
15-30min
Ski/bike/row

Cool down:
15-20min Rolling/Stretching

For time:

Buy in:
I go/ You go
250m on machine + 5 burpees
until 1500m

then 3 rounds of:
50 Alt. DB Snatch 20/15kg
40 KB Swing 24/16kg
30 KB Goblet Squat 24/16kg
20 Pullups
10 Devil presses 22,5/15kg

Buy out:
🔥 200 barbell biceps curls 15/10kg
If barbell touches floor - 5 sync burpees.

4 rounds
Bulgarian Split squat
6/6 reps
- use barbell with front rack pos.

Between sets :
Standing Rear dealt raises with plate x 15 reps