Rullailua & mobbailua pallolla

*Voi ottaa omia rullia/palloja mukaan jos haluaa.

5 Rounds for Time
7 Power Snatches @60/40 kg
7 OHS @60/40 kg
14 Kipping HSPU
14 Pistols

TC: 20'

For time:
4 rounds
8 Power clean
8 Front squat
8 Shoulder to over head

Time cap 8 min

Optional Accessory
GYMNASTIC STRENGTH

3-5 rounds, rest as needed between:

1) 3-10 Strict Pull-Up/C2B 
2) 5-10 Straight Bar Dip (from top of bar mu) video

RPE 4 to 4+

Penkki stopilla 3x1 (75%-80%-85%)
Plyo-push-ups 5x3
Ojentajat käsipainoilla 4x5-8
Facepulls 4x12-20 (3s pito otsalla)

5min row/airbike/bike with nose breathing only

5-10 Down Dog to Cobra video

Lämmittely:

EMOM 12

1 min : 15 ilmakyykky
2 min : 15 vatsaa

Hoki kyykky
8 x 2 x raskas

Maastaveto, TnG

6 x 2 x 70-80%%

Hip thrust finisher

4 x 20 x AHAP

For time;

5km Run
30km Row
65km Bike

Post times to comments

GYMNASTIC STRENGTH

3-5 rounds, rest as needed between:

1) 5-10 Parallette Push-Up to L-Sit video
2) 2-8 Chest to Rings Pull-Up

RPE 4

2-3 rounds:
20cal Row
5+5 DB Split Snatch (from floor)
5+5 DB Hang Power Clean + Push Jerk
10 Hollow Rock
15-30sec Banded Lateral Walk video

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Squat Flow with a Plate video and/or Thoracic Flow video