5min Row/IAirbike with nose breathing only

Perfect Stretch video

1 Squat snatch + 2 ohs

Gymnastics strength

AMRAP in 20 minutes:
5 HSPU
10 Pistols

Count your reps

*hsput voit tehdä kevennetysti joko jalat sohvalla / tuolilla tai jalat lattialla.

*pistoolit voit keventää istumalla tuolille / sohvalle.

400 m løb
20 burpees
400 m løb
18 burpees
400 m løb
16 burpees
400 m løb
14 burpees
Osv til 2 burpees

Emom 15min / 5 rounds
5 pull-ups
10 box squats
5 squat cleans

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(24)
On the 8:00 x3
200m sandbag carry
10 sandbag push press
400m run
200m sandbag carry

Finisher
50 double crunch
1:00 butterfly stretch

Rive + työntö 2+1 RM

Tempaus, taskuilta 5 x (1+1)x80%

Rive mave
5 x 3 x 115%

Takakyykky Etukyykky 1x4x83%, 1x88%, 1x4x83%, 1x93%, 1x4x83%, 1x93%

Yläkropan mobbailu

Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 1x95%, 3x1x85%-88%

Rive + työntö 2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%

Etukyykky 1x3x82%, 1x87%, 1x3x82%, 1x90%, 1x3x82%, 1x92%

VAPU 5x3x80%

A.
60s. Row / Bike

2 rds:
8 Air squat
6 Push up
8 Lunges
6 Ring row

45s. Row / Bike

2 rds:
5 Deadlift
5 Hang Power clean
5 Front squat
5 Press

30s. Row / Bike

2 rds:
5 Snatch pull
5 Muscle snatch
5 Snatch balance

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Front rack
- Shoulders

Work on:
Power snatch / Power clean & jerk