2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Ankle prep – 2 or 3 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alt
8 Pistols to a band, alt

Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

For time with partner

A: Bike 2500m – B 50 box step up with ball (9/6)

B: Bike 2500m – A 50 box step up with ball (9/6)

A: Bike 2000m – B 50 box jump

B: Bike 2000m – A 50 box jump

A: Bike 1500m – B 30 box step up with DB 22,5/15

B: Bike 1500m – A 30 box step up with DB 22,5/15

A: Bike 1000m – B 30 box jump

B: Bike 1000m – A 30 box jump

Cap 35min

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead

Shoulder press

10'min AMRAP

Treenaaja ______________________ Kuntoilija

10 Wall balls 9/6kg ______________ 7 Wall balls HAP
10 C2B ___________________________ 7 C2B
10 Dual DB Push-ups ____________ 7 Dual DB Push-ups
100m Sprint (Assault runner) ___ 70m Sprint (Assault runner)
10 Burpees jump over the line __ 10 Burpees step over the line

4 sets and 2'min rest between sets

3 Push press
3 Push jerks
3 Split jerks
(From rack)

Then...
1 Set of max reps of Push press @80%

Optional strength

3x 10m Oh DB/KB walking lunge

Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm db row
8 squat jumps

Skill
Handstand Hold / Free Hold / Wall Walk Training for 10 minutes .
Tee sellaista harjoittelua että saisit varmuutta käsilläseisontaan. Voit aloittaa wall walk holdeista ihan lähtöasennosta, tai vaikka jalat boxilla ja sen kanssa. Ihan kiellettyä ei ole tehdä myöskään käsilläseisonta punnerruksia ns. Lämmittelymielessä push press liikkeeseen.

Strenght
Push Press 10-8-6-6-6 reps@building in weights
rest 1.5-2.5 min bwn sets

Metcon
2 sets 1 min on / 1 min off rowing or air bike
1 set 2 min on / 2 min off
2 sets 1 min on / 1 min off
you go, i go alt time with partner
Aloita tahdilla jota voit pitää 15-20 min yllä kaks ekaa vetoa ja pyri säilyttää sama tahti 2 min vedossa. Sit 2 vika 1 min vetoa kiristä vauhtia.
Hyviä treenejä!

Every 2:30 x 4 / rest 1:30
15/12 cal ..
40 m Front R Carry @2x15/10kg
Remaining Time Max Thruster

Rest 3 mins

Every 2:30 x 4 / rest 1:30
15/12 cal…
40 m OH Carry @2x15/10kg
Remaining Time Max Devil Press