4x6-8 Toes assisted pull-ups

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
21 -15 -9
KB sumo DL high pull
Ring row

-8+8 russian twist throws w med ball(w partner)
-90s plank
*1min

Alternate B1 / B2

B1. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 to 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1

Deadlift

7 x 3 @ 72-82%, Go every 2:00-2:30

“Plan – Do – Reflect”

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 7.62m Handstand walks*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

2-3rounds:

10+10 Db seated press
10 snowangel
10 GHD hip extension + 10s hold

”En muuta keksinyt”

Alkulämppä 8 min parin kanssa

Toinen ajaa echobikella, toinen tekee liikkeet (vaihto yhden liikkeen jälkeen)

10 KB Squat swing
30 sek One leg glute bridge (right)
30 sek One leg glute bridge (left)

Kaaos

AMRAP in 10 minutes
1 Devils Press (20/12,5 kg)
1 Thruster (20/12,5 kg)
2 Devils Presses (20/12,5 kg)
2 Thrusters (20/12,5 kg)
Continue with this pattern, adding 1 rep to each movement after every round.

Vatsan vahvistus parin kanssa, AMRAP 20 min, YGIG

60 Ab mat sit up
60 Hollow rocks (skaalaus jalkojen laskut)
60 Superman
60 Russian twist
60 V-ups (skaalaus yhden jalan v-ups)
60 Arch rocks

Donny

21-15-9-9-15-21 Reps, For Time (time cap 25 min)
Deadlifts (rx 100/70 kg)
Burpees

Front squat

4 x 3 @ 82-86% (2 RIR), go every 3:00

Seal row 1RM