A1. Bench press 4 x 5 V.1-2
Rest 1.30-2min
A2. Pendley row 4 x 5 V.1-2
Rest 1.30-2min

Warm up 2-3 rounds:

5 Lat pull down with 5s hold
5 Face pull with 5s hold
5 Scap push up
1-2 Scin the cat
10 Hollow rock
10 Arch rock

4 x 5 Kip swing
4 x 3 Box transition
4 x 1-2 Hips to rings or bar
4 x 1-3 MU

Sama treeni kuin muutama viikko sitten.
Muscle upit voit skaalata hypyllä tai kumpparilla tehtäviin.

1:1 work / rest ratio:
1-2-3-3-2-1min Rowing

Row 20 min

HR 65-70%

EMOM 6
EVEN: 4 Jerk from split position ( L leg forward)+ 10s hold at reseving position
ODD: 4 Jerk from split position ( R leg forward)+ 10s hold at reseving position

Do it again: 17/06/2020

AMRAP in 18 minutes
3 Thrusters (50% bodyweight)
5 Box Jumps @ 60/50cm
7 Hand Release Push-Ups
8 Alt. DB Snatch
10 DB OH Lunges

30 DU
15 Sit up
10 Thruster 30/42,5kg

Etukyykky
5 x 5 toistoa
*kaikki sarjat samalla hieman haastavalla painolla, fokus tekniikassa. Lepoa kaksi minuuttia sarjojen väliin.

EMOM 12
20 ON / 40 OFF
1. Bulgarian split squat jumps
2.Plank skiers
3. Impulsive box jumps (from box to box)
4.REST
.
CORE TABATA (20/10sx8)
Russian Twist (weighted)
Hollow Hold

G-Skills
Kipping / Butterfly Pull-up

G-WOD
YGIG 3 rounds
20 sec holds
Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold