3 Rounds, resting as needed between all movements:
:30s GHD Supine Hold
:30s Unilateral Kneeling Strict Press, right
:30s Unilateral Strict Press, left
:30s Hip Extension Hold
:30s Straight Bar Dips

"DEAD SPRINT"
5 Rounds:
7 Deadlifts (225/155)
15 Wallball 20/14
7/5 Calorie Assault Bike
Rest 1:00 between rounds

Deadlift&HSPU
Deadlift Climbing 1RM OTD
On the 0:00… 5 Deadlifts + 50% of Estimated Max Strict HSPU
On the 1:30… 4 Deadlifts + 40% of Estimated Max Strict HSPU
On the 3:00… 3 Deadlifts + 30% of Estimated Max Strict HSPU
On the 4:30… 2 Deadlifts + 20% of Estimated Max Strict HSPU
On the 6:00… 1 Deadlift + Max Strict HSPU

EMOM 16 min

5-15 TTB
5-15 Seated KB/DB Shoulder Press
Plank hold
Wall sit

ROW CONDITIONING
4 Rounds for calories
1:00 on, :20s off
:40s on, :40s off
:20s on, 1:00 off

AMRAP 15:
30 Double-Unders
15 Power Cleans 52,5/37,5kg
30 Double-Unders
15 Toes to Bar

Extrat
a) 15 min emom
1 min row 15/12 cal
2 min 15 burpee
3 min 5-10 double KB clean & jerk*
*valitse senmoiset kuulat millä pystyt tekemään toistot putkeen hyvällä tekniikalla

b) tabata hollow rock 20/10. Kahdeksan kierrosta

60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)

Pikkujouluista toipumista. Ulkoilua, terveellistä ruokaa ja hyvissä ajoin nukkumaan. Siitä se elämä voittaa :)

Running/swimming/biking 60minutes.

Voimailupuoli vapaana klo 10-15.