Eilinen/Lepo

1) 10 box jumps
2) 15 push-ups
3) 10 Ring dips
Total 6 rounds, 18 min.

2reps of Chin up 5min every 30second.

5 Mintues of Parasympathetic Breathing

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!

Weighted step-up 10-10-10 reps each side

Tempaus pukeilta 3x1

Snatch from blocks 10*2 50%+

A: 12min emom
Snatch x3 @ light weight
(fokus på fart och att sätta sig fullt)
B: Dead Lift 5rm @RPE 7 + 2x5@ 90%
C: Superset x3
C1: Front squat x5
C2: WPU x5-8
D: Superset x3
D1: Standing filly press into filly carry x6-8+30m/arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

Eilinen/lepo