Skill session
15 minuuttia toes to bar-tekniikkaa
Pyri tekemään 3 x 5-10 reps täydellisellä tekniikalla. Kerro miten meni.
Suositus: tee ennen wodia

10 min emom, alternating
1. 6-12 pistol squat alternating (jos mahdollista älä käytä pn-kenkiä)
2. 10-15 cal ski erg
Suositus: tee jälkeen wodin

Mobility: kotona tai salilla, rullaa etuolkapäät 5 min puoli

3 Rounds:
Ring MU:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

3 rounds for time
800m run
9x tyre flip
15x push up
21x air squat

2x
2min/side (total of 8min)
https://m.youtube.com/watch?v=cbwMCSfQqUY

Foam Rolling
2min/ exercise/ leg (total of 12min)
Front of Legs (quadriceps)
Inner Thighs (adducturs)
Outer Legs

EMOM for 18min
45s active work / minute
1. SDLHP with KB
2. DU
3. KB axe
4. Burpees
5. Weighted SU
6. Rest

5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)
Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 65% of 1RM Clean and Jerk
Set #3 – 70% of 1RM Clean and Jerk
Set #4 – 70% of 1RM Clean and Jerk
Set #5 – 70% of 1RM Clean and Jerk

3 Sets, not for time:
100 Meter Double KB Front Rack Carry
20 Close Grip Dumbbell Floor Presses
30 Low Banded Rows

Unbroken C2B: 4x14