4 Rounds for time:
10 Toilete Roll Squat
10 Push Up
10 Sit Up

As fast as possible.

Warm Up
2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges

Technique
Pistol Squats

Pistol Warm Up
3 Rounds
5 Candelstick Roll
10 Cossack Squats (sivukyykky)
10 Feet togerther Squats

WOD
20 Pistols each alt.
- hidas kontrolloitu liike
Skaalaus
- Pistooli tuolille
- Pistooli tuen kanssa
- Pistooli toinen jalka nilkan takana
- Pistooli negatiivisena (kahdella jalalla ylös)
- Pistooli korokkeelta

2 rounds
2:00 cardio
10 push ups
20 walking lunges
10 tuck ups
5+5 upright row
5+5 db press
10 pass through
10 ohs

A.
3 rds:
4 Walk out + Push up
4+4 Single leg Scale
8 Squat jumps

2 rds: w/ db/kb
One hand Cluster
Power snatch
Jump over db/kb

Mobility:
- Shoulder pump
- Lunge complex
- Up & down dog
- Pigeon
- Couch stretch

B.
5 rds:
(W/ Dumbbell / Kettlebell)
AMRAP:
1min.: One hand Cluster (Alternate)
1min.: Power snatch (Alternate)
1min.: Jump over db/kb
1min.: Rest

C.
3-4 rds:
8-16 Turkish Sit up
8-16 Russian Ab twist

D.
Stretching and foamrolling ~5-10min.

RUNNING:

5k Run

Rest 5-10min

5k Run

Jälkimmäinen juoksu vähintään samaa vauhtia kuin ensimmäinen.
Skaalaa matka itsellesi sopivaksi.

A.
Easy Run ~5-10min.
+ stretch

B.
Run:
7-10x
3min: Run / 2min: Walk

• Go hard/moderate pace.

C.
Easy Run ~5-10min.
+ stretch

Pistol squat progression:

Tempo bulgarian split squat 30X1
3 sets:
10 Left leg
10 Right leg
Rest 2min

So this is 3sec down, no pause at the bottom, explode up, 1sec pause at the top.

HS SKILL:

HS-hold against the wall
- 1:1 work/rest ratio
0:15
0:30
0:45....
Keep adding 15sec and try to get to 2:00. Then you're done!

10x1 Clean and Jerk

As heavy as form allows

10min walk

for 20 minutes:
1min run
1min walk

10min walk