14 min emom
odd: 15/12 cal ski
even: 15 GHD sit ups

Scale as needed

5 Minutes of Light Foam Rolling. This should NOT be painful.

Karsintalaji 1

21 Thruster
21 Leuanveto

15 Thruster
15 Chest to bar leuanveto

9 Thruster
9 Ring muscle up

Aikaraja: 12 minuuttia

Painot
Yleinen ja masters 35
45/30kg
M40
40/25kg
Leuka – C2B – Ring muscle up
M45
40/25kg
Leuka – C2B – Bar muscle up
M50
30/20
Leuka – C2B – C2B

Te-v eto + Muscle snatch + valakyykky (kuminauha eteen vedolla)

5+5+5 x 4

Te raakana samoillle jaloille 6 x 3@60-80%

Rive kuminauha eteen vedolla 6 x 3@60-80%

Hypyt 5x10 (15-20kg)

Pitkä Perjantai uusiksi with a Twist <3

EMOM X 35 MIN

Front Squat 5
Push Perss 5
Deep Back Squat 5
OHS 4
Hang Snatch pull 4
Cluster 3
2 kierrosta juoksua

Niin pienet painot että kaikki liikkeet menee hyvillä liikkuvuuksilla.

15 min EMOM

1. 3 squat snatch @60%
2. 5 glusters
3. 7 power Cleans

• 2 Round of:
Row 500 m
BB Thrusters (20/15Kg) 25 reps
Row Lateral Burpees 10 reps

Partner WOD, 10x1min Work (partner rest), then Alternate!

A. Row/Ski/Bike

B. Burpee box Jump Overs

C. BodyBlasters

D. KB Swing 32/24kg

Result = total reps

3 Options:
– Reverse Hyper: 3-4 x 20-25 @30-50% of Back Squat.
– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.
– DB Walking Lunges: 3 x 20 steps.

4RFT
12 thrusters 35/25kg
12 bar over burpees
12 power snatch 35/25kg
12 pull ups