Pystypunnerrus 5x10
-kuorma noin 40% penkkimax
-joka sarjan jälkeen facepulls x20

Etuheilautus kahvakuulalla 1x50

Selänojennus @ghd 1x30

Vatsarutistukset 1x50

Jalkanostot maaten 1x30

Vapval.ergoilua 15-20min

2 rounds
3min ski (tavoite 25-50cal)
* -2min rest*
3min bike (tavoite 25-50cal)
* -2min rest*
3min row (tavoite 25-50cal)
* -2min rest*

Push press 8-8-6-6 reps, then max reps @ 90 % of last weight

10 x 1:00/1:00rest
Try to get 20 cals on each interval.

Voima
E3MOM, 3 rounds
goblet squat x15

WOD
10min amrap
2 burpee
4 ring row
6 sit up
8 air squat
10 jumping jack

Kippailua

5min selitys
25min lämppä & skills,
3-5x
Low ring pull back drill

False grip hollow hang
Kumuloi ~60-90sek
W:R 1:1

Nopeus ~15min
”Läpsystä”liikkeelle

Wod

Emom 30
1. Front rack 2xdb carry
2. Max WB
3. Rest
4. Farmers carry 2xdb
5. Lateral burpee over db
6. Rest

Work 50sek, 10 sek transition on each min

4 rounds

30sec. ring plank
10 turkish sit up @15kg
20 russian twist
2 TGU e/S
rest 1 min

Strict Chin-Ups

3-3-3-2-2-2-1-1

Weighted / Banded

Go every 2:00

A.1) Snatch pull to above knee+ hang power snatch @below knee+ohs
2+1+1

B.1) Hang power snatch above knee w/pause @catch
60%×3 65%×3(×2) 70%×3(×2)

C.1) Clean & Jerk 3+1
60%×1 70%×2 80%×2

D.1) Back squat + box jump
60%×4+2 70%×4+2 80%×3+2(×3)