3 rds:
12m+12m OH+Front rack Walking lunges (w/ DB's)
10 Strict Toes to bar
10+10 Bent over rows (w/ DB/KB)
Rest 2min...

2 rounds:
20/15cal Airbike, nose breathing only
10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

12 Box jump over 50/60cm

9 Pull up

6 HSPU

Day 2
Straight arm strength

3 Rounds
1) 20-30 sec. tucked front lever hold video
2) 5-10 strict T2B & hold

Directly into:

3 Rounds
1) 20-30 sec. ring support hold video
2) 5-10 straight arm plate lifts video

-rest as needed, try to keep a steady pace

"Tall clean" 5x3

Työntöveto + Rive, puolesta reidestä + rive
1+1+1x70%, 4 x (1+1+1)x75%

Työntöveto, 5 koroke jalkojen alle
1x4x80%, 1x4x85%, 1x4x90%

Etukyykky, 3 sek stoppi alhaalla, täysillä ylös.
3x3x68%

3 x 10 lantionnosto, lisäpainolla
3 x 10 tiukat leuat

90s. Row / Bike

2 rds:
3+3 Up & down dog
3+3 Spider lunge + twist
6+6 One hand Front squat (w/ KB)

45s. Row / Bike

2 rds:
6-8 Deadlift
6-8 Hang Power clean
6-8 Front squat

Mobility:
- Lunge complex
- Pigeon stretch
- Ankles
- Front rack
- Couch stretch

spend 15 minutes practising the clean with an atlas Stone

Scale with D-Ball or Sandbag

A.) Kipping skills
-Kipping T2B
-Kipping pull-up
-kipping C2B
-Kipping Bar MU

B.) Accessory 3 rds
TGU 2 reps/ side
Scapular pull-up 10 reps ( 2 sec pause)
Hollow hold + arch hold 20 sec+ 20 sec
Tempo pause ring row 7 reps (3 sec down, 3 sec pause at the top)

Db push press 4x12

4 Rounds for Time
15 Deadlifts @80/50kg
15 Box Jumps @60/50cm
50 Double-Unders

TC:15'