5:00 Cardio

1:00 Lats Stretch ( each )
1:00 Triceps Stretch (each )
30 Mountain Climber
10 Push Ups

Wall Sit: 3 x 30s on 30s off.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
1 Clean & Jerk, 70% 1RM

Every 1 min for 10 mins.

B,
Complete as many rounds as possible in 10 mins of:
Walking Lunge, 15m
20 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
50 Plyo Skiers

Feet Elevated Push-ups- feet on plates

C,
As many reps as possible in 3 mins of:
Double Unders

3 - 4 sets:

1 ) 8 - 12 Dumbbell Chest Fly
2 ) Reverse hyperextension Hold ( to failure )
3 ) 8 - 12 Triceps Kickback

LÄMMITTELY
2 x 50s./15s.
1. Soutu
2. Mittarimadot
3. Farmarikävely
4. Ylätalja
5. Lapsen lepoasento - punnerrus
6. Cat - cow

Leuanveto
kts. erillinen treeni

Lopputreeni - liikeparit
2 x 35/35, lepo liikeparien välissä 2min
1. Gorillasoutu / Slam ball olan yli
2. Sjmv kk / Köydet
3. Lonkankoukistus kumppari / Taitotikkaat

3 - 4 Sets:

a ) 8 - 12 Reverse Dumbbell Fly
b) 60-90 side plank
c) 8 - 12 Banded Hip Thrust

A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Pull-up Abmat Hold for max time.

Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 50/35kg: 1x 5 mins

4 rnds
30m farmers walk 2x 32/24kg
20m heavy sled push
5 sandbag over shoulder 60/45kg

4 rnds quality

30m farmers carry
@32/24kg
10 kipping c2b (no butter fly)
10s. hs hold in a square ( scarle to wall)

EMOM 12

1) 30.s all out DU's +ME alt. pistols
2) rest