3 sets:
8-12 Single Leg Romanian Deadlift L+R
- Rest as needed

45min ZONE 2:
1000/800m Row
40m Walking Lunges
1000/800m Ski
20m KB Front Rack Carry L+R
40m Dual KB Farmers Carry

AHAP.

Tempo overhead squat

4 x 3 @ 60+% with tempo 3111, go every 2:00

– Tempo 3111 = 3-sec down : 1-sec hold : 1-sec up : 1-sec pause
– Focus on controlling the transition from above to below parallel

Snatch (Snakes n Ladders) – 10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

-Handstand basics, ring muscle up & progressions
-gymnastics holds: handstand hold

4min on / 2min off x4 w/ partner:
10 partner syncro goblet squat
20 kbs, YGIG
10 syncro burpee
20 / 18 / 16 cal machine, YGIG

AMRAP 12, rest 0:30 between rounds

10 Squat w/ KB 24/16kg
12 Kettlebell Swing 24/16kg
14 Air Squats

Voima
4rds as a superset, rest 1min between sets
1-2xKB Reverse lunge 12
Dead hang 10-45s

Metcon
PariWOD: amrap 12, u go, i go
Squat to ball 16
Sit up 16
WB 16
Worm push up 16

touch and go jerk from blocks

5x
1 jerk + 2 tng jerk from blocks
every 2.30

työntöä blokeilta. eka toisto normaalisti ja palauta tanko blokeille. Seuraavat kaksi toistoa touch and go, eli heti kun tanko palaa eturäkkiin niin lähdetään uuteen toistoon