A: 8min emom
1-3 3x supine ball throw @5kg
4-8 3x clapping push ups
B: Bench press 8x5, Amrap sista setet
C1: Lat pull downs 3x10
C2: WP shoulder raises 3x15

Core stability
-Keskivartalon hallinta on avainasemassa monessa liikkeessä, lähdetään hakemaan erilaisia harjoitteita kehittämään tätä!

WOD

15min EMOM (5rounds)
1. Erg
2. Amrap: 1 burpee + 1 air squat
3. 30-40sec Dual kettlebell overhead hold

• Foam Roll Hip Flexors x 60s each (6-12 inch passes)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Build up heavy 4
-Timecap 15min

1.) Muscle clean + front squat + tall jerk 4×3+3+3
2.) Hang clean below knee + power jerk 6×2+1
3.) Rack jerk 4x2
4.) Front squat 3,3,2,2,3

Kyykky 5x1 (70,75,80,85,90%)

Vatsarutistukset jalat penkillä 100 toistoa
-nivelkulmat noin 90astetta

Reverse side bends 5x12-20 / puoli

20sec work
40sec rest

A) NOTES
- Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
- Equipment: Medium lunge, Medium band, pull-up bar.

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
3 Plank Waves each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
Then: 30 Jumping Jacks, 30s High Knees

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Single Arm Thrusters each
15-12-9
Strict Pull-ups / Table Rows

• Goal: Push the pace on the Thrusters and recover on the Pull-ups.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

---

NO EQUIPMENT OPTION

B) WARMUP
As above

C1) CURTSY LUNGE
4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
C2) HIP AEROPLANE
4 x 10/side; Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Pike Push-Up (or push-up variation that is somewhat challenging)
15-12-9
Strict Pull-ups / Table Rows

E) WORLD'S GREATEST STRETCH
As above

A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
- Equipment: Medium weight

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) TABATA
Superman Hold x 1
Mountain Climbers x 1
RKC Plank x 1
Jump Squats x 1
Repeat this sequence x 4

• So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

D) 4 ROUNDS FOR TIME
400 Meter Run
20 Hollow Rocks
5 KB Windmills each
– Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

– Alternatives for Run:
400 Meter Row
100 Double Unders or High Knees
90 KB March total

TIME CAP = 14:00 Minutes

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

---

NO EQUIPMENT OPTION

B) WARMUP
As above

C) TABATA
As above

D) 4 ROUNDS FOR TIME
400 Meter Run / Or option from above
20 Hollow Rocks
:20 Side Plank from Straight Arm

E) LIZARD POSE
As above

3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available