5 rounds
6 D-ball to the box over burpee
10 m heavy sled push
10 m seated sled pull (use same weight as pushing)
Rest 2min

Practice your KB skills and moves based off this flow;

Figure 8s
Alt Reverse Lunges
Alt Ballistic Rows
Rotational CrossBody Swing to Clean
Half Kneeling Windmill

Tri-Set
3 sets
Tall Kneeling Landmine Press - Bilateral x 6-8 3s down.
Rest 60s.
DB Bear Crawl x 10m.
Rest 60s.
Banded Bent Iso Row x 15 each.
Rest 60s.

Midbody
2 sets
1:00 Side Planks
1:00 plank hold
rest 1 min

Cool down
2-3 min light cardio
1-2 min v-sit strech
1+1 min quad strech
10-15 pass throughs with band (slowly + short chest strech)

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
1 Power clean@100/70kg

TimeCap 35mins
Compare to 2021.05.12

LÄMMITTELY
Liikkuvuus ja dynaamiset venytykset
Pakaroiden aktivointi

VOIMA
EMOM 12 parin kanssa
Takakyykky 6x6

CIRCUIT
3 kierrosta, 45s./15s.
Pystypunnerrus kp
Etuheilautus kk
Russian twist kk

3 Kierrosta:
1. Käsien kurotus nilkkoihin
2. Selänojennus
3. Flutter kick
4. Olkapääkosketukset lankusta

20s työtä/20s lepoa. 60s lepo kierrosten välissä.

Complete as many rounds as possible in 10 minutes of

• 5 power cleans
• 10 toes-to-bars

Men 205 lb.
Women 135 lb.

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time:
30 WB 9/6kg
5 Rope Climbs 4m
15m HS-Walk
25 WB 9/6kg
4 Rope Climbs 4m
15m HS-Walk
20 WB 9/6kg
3 Rope Climbs 4m
15m HS-Walk
15 WB 9/6kg
2 Rope Climbs 4m
15m HS-Walk
10 WB 9/6kg
1 Rope Climbs 4m
15m HS-Walk