3 Rounds for time:
25 Burpees
25 USA Kettlebell Swings @24/16kg
Rest 2:00

Goal: Hard Effort, unbroken reps.
TimeCap: 14:00

3 Rounds

20s seated strict press
10s seated barbell oh hold
20 seated strict press
10s seated barbell oh hold

Salitreeni:

Lämmittely
EMOM 9
1. Row 45sec
2. 8-10 x pään yli viennit kepillä + 8-10 kepillä pystypunnerrus
3. Pienillä keikoilla 5-10 x/liike vipunostot eteen, vipunostot sivuille, vipunosto takaviistoon pienessä etunojassa

EMOM 9
1. 20-30sec handstand hold: vartalo tiukkana
2. 20-30sec plank steps to plate

1. 20sec KB/DB OH hold

AMRAP 10
10 strict handstand push ups
/10 pike handstand push up

20 abmat sit up/ 10 ghd sit up
30 double unders/ 40 single unders

Kotitreeni:

Lämmittely
EMOM 9
1. Up & down 45sec

1. Kepillä/ kumpparilla 8-10 pään yli vientiä + 8-10 pystypunnerrusta
2. 10 toistoa/ liike kumpparilla pystysoutu, vipunostot eteen

EMOM 9
1. 20-30 handstand/ pike hold (jalat tuolilla/sohvalla)

1. 20-30sec pike shoulder taps

1. Rest

AMRAP 10
10 pike push up

20 sit ups
30 jumps over object

Strict Handstand Push Ups

5-9 : 3-3-3
10-14 : 5-5-5
15-19 : 7-7-7
20-24 : 9-9-9

Deadlift

6 x 4 @ 50% Dead Stop

Pigeon Pose 1:00 / Side
Banded Hip Flexor 1:00 / Side
Banded Hamstring Stretch 1:00 / Side
Banded Lat Stretch 1:00 / Side
Banded Pass Trough 1:00

FOR TIME

20 Burpee
40 Push-Ups

20 Burpee
40 Push-Ups
60 Squat Jumps

20 Burpee
40 Push-Ups
60 Squat Jumps
80 Walking Lunges (Option: Reverse Lunges)

20 Burpee
40 Push-Ups
60 Squat Jumps
80 Walking Lunges
100 Sit-Ups

Timecap: 45min

Enjoy 💪😎

Mobility:
Front rack app. 30s./side
Lat stretch app. 30s./side

WOD

3 sets
For time
4 double db devils press
8 double db weighted box step overs
12 toes to bars
16 wall ball shots
rest 2min bwn sets
time target 3-4 min on each , cap 5 min.
RX Weights 2x15/22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging than it looks, then try to hit unbroken sets on ttb/wb.

Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
6 lunge elbow to floor strech
6 inch worm with push ups
10 straight leg sumo dl with 1 kb
5+5 kb bottom up press
5 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Back Squats 3x8 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Now we are taking 3 weeks tempo training for squats and pressing to save our joints for a while and get better position work/muscle
feel on both movements. Focus on breathing and staying tight on reps. Notice maybe something you been missing on technique before
this.