For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats
*hold a household object overhead in one or both hands

Rinnalleveto kyykkyyn, 7x 3 toiston sarja nousevilla painoilla

• 90s. Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds: w/ kb
  6 One leg deadlift (Scale)
  6 OH Reverse lunge + Press
  6 Qoblet squat

• 30s. Row/Bike

• Mobility...

Warm up

Halos
inch worm to push up+rotation
Shoulder bullet proofing (y's, t's. w's)

Part A

Push press into eccentric

5 sets of 3-7 reps (aim to increase reps from last week)

Part B

AMRAP 7 min

5-10 Diamond push ups
5-10 Rows/pull ups

Part C

2 sets

Continuous Rolling planks (start at 5 sec, add 5 sec each cycle until 30 sec or failure)

90 sec rest

Painonnostotreeniä

A: Hspu 5x5 @30A1
B1: Lat pull downs 3set
B2: Floor press 3set
C: SA Cable triceps push downs 1set

Deadlift 3-2-1-3-2-1

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch

WOD 1 (warm up):

4 Rounds

• 2 Minutes ERG/light running
• 10 Alternating Reverse Lunges
• 10 Goodmornings w. light weight

WOD 2:

10 MIN AMRAP with medium-weight kettlebell

• 5 Burpees
• 10 Alternating Kettlebell Snatches (G2O)

Score is total reps and rounds in WOD 2

Lämmittely 10min

• Tuplanarut
• Etunojapunnerrus
• Hyvää huomenta tangolla
• Takakyykky tangolla
• Pystypunnerrus tangolla

Voima

• Takakyykky 5x5 toistoa, nousevat painot
• Pystypunnerrus 5x5 toistoa, nousevat painot

15min AMRAP

• 50 tuplanarua
• 10 etunojapunnerrusta
• 30 istumaannousua
• 5+5 Askelkyykky 20kg kahvakuulalla