5@65%
5@75%
5@85% +

5 rounds for time:
15 hand release push ups
15-30" Hand Stand hold* (scaled version: facing the wall HS)*
15 Hollow Rock
15-30" Hand Stand hold* (scaled version: facing the wall HS)*

A.
2 rds:
10 cal Row/Bike/Ski
5 Walk out + Push up
10 Air squat

2 rds:
6 cal Row/Bike/ski
6 Up&down dog
6 Spider lunge + twist

2 rds: (R+L)
2-3 Russian swing
2-3 Hang clean
2-3 Hang snatch
2-3 Push press

B.
5 rounds:
EMOM x20
1.) Bike
2.) Row
3.) Ski
4.) Rest

• Go hard, but sustainable pace.

C.
3-5 rds: (Right+Left)
1-2-3: Russian swing
1-2-3: Hang clean
1-2-3: Hang snatch
1-2-3: Push press

• Rest as needed
• Go Unbroken all 24 reps/hand
• 1 rnd = R+L hand

BODY BUILDING

3-4 rounds, rest 1min btw sets and 3min btw rounds.
3 sets every movement before advancing to the next.
1) 10 Chair Dips (lisää haastetta nostamalla jalat korokkeelle)
2) 8+8 Tempo 2020 bulgarian split squat
3) 10+10 DB upright row
4) 8+8 Cossack squats
5) 15 Toes to DB (sama kuin T2B, mutta lattialla käsipainon kanssa selin makuulla)

metcon barebell
4 rounds

a)
8 deadlift
6 power clean
8 shoulder to overhead
6 bar over burbee

b)
6 snatch grip deadlift
4 power snatch
6 over head squat
100m sprint

metcon dumbbell
a)
8 deadlift
6 hang clean
8 shoulder to overhead
6 burbee

b)
6 db snatch (3+3)
4 devil press
6 db oh lunges
100m sprint

Use same weight on both pieces. partner 1 does the whole piece ( A ) before partner 2 starts, when both have done A, move to B then alternate between A and B for 4 rounds

Tee liikkuvuustreeniä / venyttele / rullaille jne.

2 rounds

20 kb Sumo deadlift high pull
20 douple unders
20 single arm overhead Walking lunges
20 douple unders
20 single arm snatch alternating
20 douple unders
20 kb clean and presses
20 douple unders
20 kb swings
20 douple unders

6+6 front squat + squat pyramid
3-5 x 5-position snatch
Stoh pyramid
Lunges 3x12-20
Pull ups 3xmax

A) 4 Rounds
800m Run* (or 2 laps)
Rest 2:00
* Use estimated Cooper test pace

B) 4 Rounds
15 Diamond Push-Ups
15 Superman
Rest as needed

RX+: Rest 5:00 after A) and repeat it, then move on to B). If you cannot hold the pace, stop the set.

+

Useless Skill #5

Juoksuvetoja & loikkia

Kävele 5 minuuttia, hölkkää 5 minuuttia + venytykset etureidelle, pohkeille, takareisille.
10 x 20m veto, palauttele välissä 1:30 - 2:00.

7 x viisloikka, palauttele välissä 1:30 - 2:00.

(Lähtee kahden jalan ponnistuksella josta vuoro jaloinen loput loikat)
Loppu verkka 10 min kävelyä/hölkkää.