Front Squat, work up to heavy 2rep
+
2x4 @80% of 2RM

6 x alkavalla 2 minuutilla
2 raaka rinnalleveto + 1 työntö @70-80%

Vapaauintia

3 x 30s. on, 30s. rest
seated wall slides
Seated Shoulder External Rotation with Band e/s
ring plank hold
russian twist

5 Sets x Every 1:30

3 Muscle Snatch + 2 OHS + Snatch Balance

”Annie”
50-40-30-20-10 reps for time:
Double unders
Sit ups

Timecap: 12 minutes

With light/medium kettlebell
5+5 1 legged deadlift
5+5 windmill
3+3 tgu
rest 1-2 min and repeat

20min

12 raaka rinnalleveto 52/43/35/30kg
9 olkapäiltä pään päälle
6 yleisliike tangon yli
300m soutu/600m pyörä

Etene tasaisella vauhdilla

Deadlift
In 15 minutes:
Work up to a heavy set of 8 reps (2-3 RIR)

Kipping HSPU

then

EMOM 6
1) 2-4 Wall Walk
2) 4-8 Kipping HSPU