Do some overall mobility and activation as you like.

Metcon
1-2h zone 1-2 alueen liikkumista maastossa kävelyn/sauvakävelyn/maastopyöräilyn kautta.
TAI
Padelin/tenniksen pelausta/uintia/futiksen pelailua/frisbee golffia jotain mikä on sulle rentoa ja akkuja lataavaa puuhaa.

Tänään ei kovaa kuntoharjoitusta koska 4 tiukkaa päivää tällä viikolla.

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
21 -15 -9
KB sumo DL high pull
Ring row

Find a heavy set of 8 front squat in 15min

Snatch

5 x 2 @ 75-85%, go every 1:00-1:30

deficit HSPU

E2MOM, 5 rounds
1-10 deficit HSPU
10-20cal ergo

• Go by the feeling

Warm Up
3 rounds
1 min cardio, add speed
3 inch worm + push up
6 cossack squats
9 hollow rocks

Strenght
Thrusters 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
1.5 min of rowing or air bike @moderate or mod/fast pace
6-8 tng power clean&jerks @15-25/20-40kg
8-10 front squats
rest 1:1 bwn sets, alt time with partner full round

Partner workout
2 rounds for time
1200m run
60 wall ball (9/6 kg)
1000m row
50m sandbag walking lunge (45/30 kg)
800m ski
40m burpee broad jump

Time cap: 40 minutes

Partner workout

10 rounds of ( Relay style)
10/8 cal row
8 DB thruster @2x22,5/15kg
6 Up-Down pull up ( sc: up-down to target)
One person completes a full round then switch!

then immediately into

10 rounds of ( Relay style)
10/8 cal row
8 DB Front rack lunges (4/4)
6 (DB Push up + Renegade row L,R)
One person completes a full round then switch!

Timecap: 35 mins

Kolme kierrosta aikaa vastaan, aikaraja 15min
5x karhukompleksi
5x boksihyppy
5x juoksukierros
5x varpaat tankoon / linkkari
5x leuanveto