Hyvää Juhannusta Kaikille :)

In pairs

Buy-in 800m run

10rounds each, i go you go

3/4 tire flip
7kb swing
10 airsquat

Buy-out 800m run

Warm Up
Speed ladder drills for 5 minutes
eli erilaisia askelluksia tikapuut lattiassa, tee jotain simppeliä mikä herättää nopeus/koordinaatio aisteja.
then
Mobility for squat/front and Overhead position 8-10 minutes
then
barbell warm up
3 clean high pull + 3 muscle clean + 3 hang power clean +3 front squat + 3 push press and 1 split jerk with pause
repeat total 3 times
then start to make up on weights

Weightlifting
7-8 sets of :
1 Clean + 1 Front squat + 1 Jerk
Start counting your working sets @ 75%1RM CnJ and build up on each set if moving well, do small jumps to get quality lifts!
Go every 2-2.5 min for new set.

Gymnastic Strenght
Midbody strenght / skill
3 rounds Straight arm strength focus ( I DID FOR QUALITY/PRACTISE)
1) 3 negative tuck front levers from tuck inverted hang (5 to 8-second lower down)
2) 3-5 straight arm tuck front lever pulls
3) 3-5 Russian leg lifts (or strict T2B)
4) 15-30 sec Inverted hang hold variation (see options below)
(Try to keep rest to a minimum b/t exercises)
Rest 2min bwn rounds

Inverted Hang Options
Straight legs
Bent legs

A) 3 Rounds
6-8/side ATG split squats
15 – 20 Banded face-pulls
8 – 12 DB pullovers
8 – 12/side DB external rotations

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min kyykyn ala-asentoon ja siirtele painoa puolelta toiselle
2-3 min rullaile yläselkä/latseja

A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set

For time:

Work/Rest 1:1

Row 500m
Row 750m
Row 1000m

Buy in 2000m row
5 rounds
5 power snatch
5 OHS
50 DU

1.) Tempaus kiekoille 4×5 kevyt/korottaen
2.) Rinnalleveto korokkeelta/kiekoilta 4×5
3.) 3×
A.1) istumaan nousu lisäpainolla ×10
A.2) Russian twist x10
A.3) Askelkyykky kävely ×10 raskas paino

4 rounds

7 pull ups
10 sit up 6/4kg
10 push ups

1-2 min rest between rounds

Perform 4 thrusters in one minute, then increase by 2 every minute until you cannot complete anymore.

1 minute - 4 reps
2 minute - 6 reps
3 minute - 8 reps
4 minute - 10 reps
5 minute - 12 reps
6 minute....
And so on...