Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
15 goblet squats
15 ring rows

Strenght
4 sets
5 front squat @semiheavy
rest 1 min
8-10 banded strict pull ups
rest 2 min

Metcon
Emom 12
1) Cardio Machine x 40 seconds @moderate pace
2) American Kb Swings x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Push Ups x 8-12 reps

E6MOM x 4

400m run
10 KB stoh @24/16kg´s
10m KB fr lunge

2 first set easy 2 last faster but not all out / scale weight if needed

kipping pull up

E2MOM, 5 rounds
3-18 kipping pull up/kipping c2b

EMOM 10:
5 Burpee Box Jump Overs 60/50cm

EMOM 30:
1: 12/10cal Row
2: 10 DB Bench Presses 22,5/15kg
3: 12/10cal Ski
4: 10 T2B
5: Rest

Every 2:00 x 5:
200m Run
3 TnG Power Snatches @50/35kg

Every 2:00 x 5
50 DU + 7 HSPU

Voima
Sumo deadlift 5x5
-tangolla
-lepo 2-3min
-nouseva paino

WOD
14min amrap
12 box step up
12 ring row
12 sit up
12 Sumo DL KB
12 plank shoulder tap

30s on - 15s off x6:
a) standing calf raises (leyvypainojen / pienen boxin päällä)
b) wall supported ankle dorsiflexion

• hallitut, rauhalliset liikkeet - ei pelkkää nopeaa pumppailua