Every 3:00 x 5:
300m Skillmill Run
- Each for time.
- During the rest walk backwards on skillmill

2 Rounds :

10s Top of Ring Dip Hold
5 Push Ups
10s Bottom of Ring Dip Hold
5 Push Ups

FRONT SQUAT

5 x 6 focus on fast hip extension

Between sets 4 HIGH BOX JUMPS

SO 3:30

Viikko 47
Treeni 1
Warm up
2 rounds
1.5 min cardio
15 glute bridges
20 cossack squats
10+10 single arm db push press

Strenght
Thrusters Training 10-8-8-8 reps
rest 2-2.5 min bwn sets, building in weights but every set should be like working set.

Metcon
10 min amrap with partner, alt time full round
6 pull ups / hardened ring row
8 wall ball shots
10 kb swings

Accessory Work
3 rounds
10/10 curtsy lunges @12/16kg
20 weighted russian twists + 10 knee tucks
alt time full round with partner

2lankun penkki 3x3 (75-80-85%)
-stopeilla

Ojentajat käsipainoilla lattialla 5x8-12

Ojentajat kumpparilla 3x30

Band-pull-aparts 3x30

Deadlift 3 RM, then 3x4 @ 80%

Hammer Curl w. Iso Hold
3 x 8-10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time (YGIG):

80 echo bike
60 db snatch
40 wall balls
20 d-ball clean
40 wall balls
60 db snatch
80 echo bike

R5JC

30-20-10 Reps For Time:

Wallball Shots
Box Jumps
Kettlebell Swing

TC 14

30 min

• 2 min Erg @ 80%
• 7 Ring rows
• 7 Pushups
• 7 Ring rows
• 7 Pushups