A.
2 rds:
12 Air squat
9 Sit ups
6 Push up

2 rds:
6 Squat w/ db/kb
6 Burpee
6 Power snatch

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Shoulder pump

B.

For time:
3 rounds:
50 Squat w/ db/kb
40 Burpee over db/kb
30 Hang Power snatch w/ db/kb
Rest 3min...

10:00 AMRAP
2 Wall Climbs
10 Jump Lunges
5/side Single Leg Cross Body RDL

Rest 3 minutes

5:00 AMRAP
Burpees

For time:
Stepping Lunge 600 m
Minute 5 = 10 burpee
Minute 10 = 10 sit up
Minute 15 = 10 push up
Minute 20 = 10 jumps
Minute 25 = 10 burpee
Minute 30 = 10 sit up
Minute 35 = 10 push up
Minute 40 = 10 jumps
Minute 45 = 100 burpee

Time cap 45 min

Penkki 2x2x90%
Kyykky 3x3x80%
Penkki 5x80%
Ojentajat otsalta 5x6

3-6 rounds of Body Flow video

3x3 Negatiivinen HSPU
- Mene käsilläseisontaan seinää vasten, laskeudu alas niin hitaasti kuin mahdollista
- Nouse ylös ja aloita suoraan toinen toisto menemällä taas käsilläseisontaan ja siitä jarruttaen alas
- Lepää sarjojen välillä 2-3min

TAI
3 x 3 wall climb

1 deck of cards
diamonds = burpees
hearts = air squats
clubs = push-ups
spades = sit-ups

Every 5 min (4 rounds)

90 sec wall sit
30 sec max air squats
60 sec wall sit
10 squat jumps

Score= max reps of air squats

Rästi

EMOM 30

1. Row 15/12 cal
2. Hspu 5
3. Pistol squat 5/5 alternating
4. Pull-ups 5-10
5. Db seated press (Arnold) 10
6. Rest