5-10mins easy machine or easy jog

Warm up(0:00-10:00)
:30 downdog w/foot pedal
:30 jing jang

:30 dive bombers
:30 jing jang

:30 straight leg bear crawl
:30 jing jang

Mobility(10:00-15:00)
1:00 min pigeon per
:30 chest opener

Weightlifting(20)
Strict press-week 5

Fittrain(15)
amrap 15
10 step ups-challenge up-box jumps 24/20
10 single arm db shoulder to overhead 35/20-challenge up-50/35
100m run

Opt(12)
1600m walk/run
5x5 hip ext
🐐 work
3x2 high hang snatch

Finisher
30 w-raise
100 bicycles
1:00 min bf stretch

Mobility

Partner WOD:
( You go, I go)
100 Cal Row
50 Burpee Pull Up
50 Cal Row
25 Burpee Pull Up

Scaling : target burpee

Timecap: 18 mins

Front Squat

10-8-6-4-2

Result is lifted Kilos.

EMOM as Long as Possible

EMOM For As Long As Possible

From 0:00-1:00:
100 meter Row
1 Thruster (42.5/30 kg)

From 1:00-2:00:
100 meter Row
2 Thrusters (42.5/30 kg)

From 2:00-3:00:
100 meter Row
3 Thrusters (42.5/30 kg)

Continue adding one thruster every minute

• 5-5-5-5-5 of:
BB Back Squats
90% 5RM

Etukyykky 6x2@80%

Raakarive puolesta reidestä + raakatyöntö

7 x (1+1)@60-85%

Reverse Hyper 50 kpl (ilman kuormaa)

Back squat, build up to a heavy set of 2.

Ensimmäisessä takakyykyssä 4s. paussi pohjassa.

Korosta hyvää ryhtiä ja keskity ajamaan koko jalkapohjan läpi. Älä nojaa minnekkään, vaan suoraan ylöspäin.

Muscle snatch, build up to a heavy set of 3.

Snatch, build up to a heavy but fast single

4 x 2 snatch pull 5cm korokkeelta. + 15-20kg raskaimpaan ykköseen, jonka nostit.