1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 Banded Lat Stretch
1:00 Active Spiderman
...into 2 rounds :

1:30 Row
5 Shoulder Press
5 Front Squat
5 Power Clean

For time:

75 DU
5 rope climb
50 DU
3 rope climb
25 DU
1 rope climb

Scale up if needed, --> 3-2-1 legless rope climb

6x AMRAP 4

A) 10/8cal row, 8 burpee over rower
B) 8/6 echo calories + 8 thruster @40/30kg

rest 3min between sets (A+B+A+B...)

Tavoite viimeisellä kierroksella suurin toistomäärä molempiin osioihin, viimeinen kierros ALL OUT

Row 1000m
....Into
3 Rounds

20m Double DB OH Walk
10 Goblet Squats
10 Squat Reach
7 Push-ups
5 Kipping Pull-ups

EMOM 20
1-1-1-1-1 of:
• Shoulder press
• Push press
• Push jerk
• Split jerk

Start at 75% 1RM shoulder press

4 rounds of:
60 SU
9 thrusters
40 DU
8 DB box step-up
30 crossover SU
6 BMU

Go every 5 minutes.

60-90min of Swimming:
Practise Swimming technics by Aki Rantahuhta
- Ohjattu perustunti salilla myös normaalisti

Warm Up
3 min cardio, add speed each min.
then

20 banded monster walk
20 banded hip bridges
20 banded air squats
10 banded row (short band)
10 banded press (short band)
10 burpees
1 min plank hold
then some mobility

Weightlifting Technique training for 20 minutes
10 min snatch skills
10 min clean&jerk skills

6 sets every 1.5 min
Snatch Deadlift + Hang Power Snatch + Snatch

6 sets every 1.5 min
Clean Pull + Hang Squat Clean + Split Jerk

Start with light weight and build up.

Metcon
Tabata of Burpees or Air Bike

Handstand/HSPU

E2MOM, 5 rounds
3-15 deficit HSPU/HSPU
20-50 double unders

4 sets:
1min Plank Hold
- 1min Rest