A.
Easy pace ~5min.
+ stretch

B.
Run / Bike / Row / Ski:
4x 4min. / Rest 2min. (Moderate)
4x 2min. / Rest 1min. (Hard)
4x 1min. / Rest 30s. (Hard+)

C.
Easy pace ~5min.
+ stretch

For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (60/42.5)

• 2 rds:
  60s. Row/Bike
  10 Air squat
  10 One leg V sit up

• 2 rds:
  30s. Row/Bike
  6-10 Wallball
  6-10 Burpee

• Mobility...

• Work on:
  Back squat

3 Rounds
3min AMRAP
15/12 cal row
8 burpee over rower
1min REST
3min AMRAP
15 wallball
12 kb sumo deadlift high-pull 32/24
1min REST

1A) Clean pulls 3x3x70%
1B) broad jump 3x3

Strict Toes to Bar 3 x 8-10
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Band-pull-aparts, kämmenet alaspäin vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x5x80%

Kyykky 6x2x80%

Power Clean

5 x 3 x 70%

Snatch Balance

3 x 3 x 65%, 2 x 3 x 70%

Push Press

4 x 4 x 75%

Muscle Snatch

1 x 5 x 70%, 2 x 3 x 75%, 1 x 3 x 78%

3 Sets :

10 Box jumps
15 V - Ups

Gymnastic capacity
Warm up after rowing metcon
2 rounds
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
before starting WOD test 1 set of 2-3 shspu

Every 2 min for 10 minutes (5 sets)
Strict HSPU x 6-10 reps (unbroken set)

Score is total number of shspu. Scale this workout for yourself to get 10+ reps unbroken when fresh. So maybe 1 abmat to get through this. Dont go all out on first two sets.

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

• 3min.: Row/Bike/Run

• 60s. Spider lunge + twist

• 60s. Up/down dog

• 60s. Side squat

• 2 rds:
  6-8 Muscle clean (below knees) + press
  6-8 Front squat

• 2x 3-position clean (~20-40%)

• 2x3 Squat clean (~40-60%)