5min of DU or triple under
practice

---

2 Rounds with barbell/pvc:
10 Straight leg deadlift
10 Good mornings
10 Kangaroo squats
10 Behind the neck press

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5-10 Down Dog to Cobra
Squat Flow with a Plate

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 sit ups
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 kb swings

Team of three.
3 rounds.

60 cal bike
120 DU
60 DB squat snatch
120 Abmat sit-ups
60 chin-ups
120 wallball

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

@20min build up to heavy single

—>

10*e40sec snatch @80-90% of heavy single.

@10min to build heavy single

30min amrap

500m row
1000m bike
500m ski
1000m bike

A1: Excentriska Hspu 3x5@30A1
A2: Strict pull ups 3xMax
B: Dips 3xMax
C: Latsdrag 1xdropset x-x-x
D: OH triceps extensions 1xDropset x-x-x
E: Tabata Renegade bike

Tabata
Russian Twist
Tabata
Push Ups
Tabata
Sit Ups
Tabata
Dip

Lepää 1 minuutti Tabatojen välissä. Russian Twistin voi tehdä ilman lisäkuormaa, kyynärpäät koskettavat lattiaan. Punnerrukset mielellään polvet ilmassa. Dipit penkkiä/tuolia vasten.