500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean
cleans are always to squat if not pointed otherwise

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6x2 Cleans @80% of 1rm
rest 2 min b/w sets

3 - 4 Sets:

1 ) 8 -12 Barbell Hip Thrust
2 ) 30-90 Elbows Plank
3 ) 8 - 12 Barbell Upright Rows

Warm Up
2 rounds
2:00 cardio machine
5+5 scapula rolls on plank hold
10 kip swings
5 inch worm with push up
10 reverse lunges
10 kb swings
10 alt leg v-ups
5 box jump, step down

then prep for each movement and get few reps in of each movement.

Metcon
3x10 min EMOM / 3 min rest bwn

Part 1
odd: c2b / Kipping Pull ups x 6-12 reps
even : Box Jumps x 8-12 reps @50/60cm

Part 2
odd : Kipping HSPU x 6-8 reps
even : Kb Swings x 8-12 reps @16/24kg

Part 3
Odd : Toes To bars x 6-12 reps
Even : Single Arm KB Front Rack Lunges x10 reps ( alt round R/L hand) @16/24kg (toinen puoli tulee 3 krt ja toinen 2krt räkkipidossa)

Pidä tekeminen tässä sellaisena ettet ponnistele samalla tavalla kuin normaalitekemisessä tekisit. Esimerkkinä jos pystyt tekeen 12 unbroken toes to bars / kipping pull ups tee tänään 6-8 toistoa aina alkavalta min.

Accessory Work
2 sets of
8+8 lateral box step up (kontrolloi liike alas/ylös)
8+8 birddogs (2s pause on each rep)
8+8 half kneeling kb bottom up press @8/12kg
8+8 tall kneeling kb halos
rest 2 min

Loppuun kevyttä höntsäilyä ja palauttavat lyhyet venytykset latseille/etuolkapäille sekä ojentajille/hauiksille.

Rive ja työntö

3 - 4 sets of 8 - 12 reps:

1 ) Ring Dips
2 ) Double DB Front Rack Box Step Ups

3x3 50-55%

Rest day - what did you do?

Shoulder Press + Push Press

5 x ( 4 + 6 )

SO 3:00

40min amrap (Vk1 ja Vk2)

1000m run
30 Sit-up
30 Kb swing
20 Push-up
20 Box jump

Tibia Raise
2 x 20 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)