Joko harjoittelee Openia tai tekee

1 h PK

1000 m row
20 soutulaitteen yli burpee
20 m farmarikävely
3 min oma skill

3 rounds:

10 Split Jump + 5 Push-Up + 5 Kangaroo Squat

Open 20.3

"jerk Balance" 5x3 (kuorma sopiva)

Rive + työntö 3x(1+1)x5x65-75%

Työntöveto 1x5x70%, 1x4x85%, 2x3x90%

Takakyykky, alhaalla 3 sek stoppi. 4x3x70%

Accessory:
Soutukäsipainolla 3 x 12+12
Deadbug 3 x 20

For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 Thruster 50/35
6 CTB
500/400m row

5min easy aerobic activity with nose breathing only

Hip Flow 2.0 video

Power clean+hang squat clean+jerk 4sets
Squat clean+3Front squat
Clean pull 5x3

Snatch 8x2+1-1-1
+
5rft
5 push press@45kg
10 rkb swing 32kg
15 cal row

5min easy aerobic activity with nose breathing only.

Perfect Stretch video

3 rounds for time:
20 front squat (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)
20 ground to over head (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)

Time cap 15 minute