Clean jump 6x3

4 sets:
8 OHS (rpe7-8)
15 sec arch hold
15 sec hollow hold
90sec rest

EMOM for 3 rounds
1) 6-8 Ab-wheels
2) 6-8 Strict T2B
3) Max AMSU
4) Plank hold
5) Rest

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch + 2 Kb push press x4
C: Push ups 3xMax
D: DB skull cruschers 2set
E: DB Shoulder flys 1xMax

TBD. See live announcement on Thu 14th March.

Gymnastics capacity (Bar MU + HSPU)

4 Rounds for reps, not time

20/15 (cal) BikeErg
Big set of Bar muscle-ups
20/15 (cal) BikeErg
Big set of Wall-facing handstand push-ups

Valmistava jakso-1
Jalat vaelluskuntoon

Dual KB skill medley

10 – 8 – 6 – 4

KB hang clean & press/push press/push jerk (your choice)
KB hang snatch
KB overhead squat
(steps) KB overhead walking lunge

Rest as needed between movements/rounds

Valmistava jakso-1
Jalat vaelluskuntoon

• Thruster
• Linkkari
• Power clean
• Laitekalorit (3 kierrosta)