Skill Handstand
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

E2MOM, 5 rounds
1-3 x Handstand
20-40 DU/SU

Voima
E2MOM, 4rds
Push up (matala tanko) 6-10

WOD
8min amrap
2-4-6-8-6-4-2-4-6......
wall ball
sit up/vatsarutistus
KB sumoDeadlift

AMRAP 4 x 4 . Rest 3:00 between am raps

1)

40 Toes To Bar
10 Box Over Burpees 24"/20"
Remaining Time Double Unders

2 )

35 Pull-Ups
10 Box Over Jumps 30"/24"
Remaining Time Double Unders

3 )

25 CTB
8 Box Facing Burpees 24"/20"
Remaining Time Row Calories

4 )

12 Bar Muscle-ups
8 Box Facing Burpees 30"/24"
Remaining Time Row Calories

Score : Du´s + Calories

Hang Squat Clean + Split Jerk

5 x ( 1 + 1 ) continue where you leave PC + JERK

Snatch Pull + Hang Squat Snatch ( under knee )

7 x ( 1 + 1 ) Climb in 85% OF SN

Power Snatch + Snatch Balance

6 x ( 1 + 2 ) Climb in 80% of Power Snatch

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5/5 Sciatic Nerve Floss
MIN 2 - 5/5 Half Kneeling KB Bottoms Up Single Arm Press
MIN 3 - :45 Jog/Walk

2-3rounds:

10 snowangel / or banded pull apart
10+10 suitcase deadlift

5 RFT :

12 Push Press 60/42,5kg
20 Box Jumps 24"/20"

TC 15

• Lets aim for unbroken sets of push presses. Pause in front rack or overhead if you need catch your breath.

• Use the box jumps as your pacer. Move at a pace that allows you to stick to unbroken sets on the barbell.