REST DAY / Active Recovery Day

3 rounds
5 sumo wide inch worm
5 wall squats
5 scapula wall slides (slow and controlled)
10 handstand shrughs

mobility/breathing for couple minutes

3 rounds
20sec single arm hang (ota kuminauha keventämään ja tolpasta kiinni ettet pyöri)
40m front rack/single arm oh with kb's (each side) 2x12kg
6+6 90/90 to external rotations @2.5-5kg
8+8 elevated ankle lunge (strech)
10 reverse snow angels
4 min recovery row

Hip mobility flow at the end.

For Total Load:
5 Sets of 2

5 Sets:
3 Deficit Handstand Push-ups

Rest 2-3 Minutes Between Sets.
Score: 5 sets of inches

EMOM’16
1. 15 cal ski/45sec
2. 30-50 DU
3. 5-8 C2B (ub)
4. Rest

Clean pull 2x3 110-130%
2x3 Power clean (tng)
2x3 Power clean (drop and go)

WU: 3x (2 push press + 2 push jerk + 2 split jerk)
Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

2x8 push jerk 67%
3x5 push jerk 73%
3x3 push jerk 80%

Joka treenikerta lisää 2%

For time
2 Rounds
18 cal row
20 pull up
40 DU

2 Rounds
5 bar muscle up
15 T2B
20 pistols

TC: 20min

A: 8min emom: 3x banded squat jump
B: Bench press 10x5, sista setet Amrap
C: 5x 2x snatch DL + 1x snatch pull
D: Front squat 3x5
E: Incline lat pull downs 3set
F: sled sprint 6x2x10m

12min AMRAP:
6 Thruster
20m Prowler Push (10+10m)
20m KB Farmers Carry (10+10m)

Loadings:
Thrusters:
Rxd: 70/45kg, Masters: 50/35kg,

Prowler: medium loading, should
be able to go non-stop
Farmers Carry: 2×32kg