3 rounds of
1min each movement:
squats
push ups
sit ups
box jumps
10m sprints
rest

focus on quality of movement over speed. Make sure you feel each rep through the entire range of motion. This will help ingrain proper form.

Remember: Integrity (of movement) over intensity.

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

For 15 minutes complete as many rounds and reps as possible of the following routine:
5 Push Press using 115 lbs
then do 1 round of the following (Cindy)
5 Pullups
10 Pushups
15 air squats

For time, 2 rounds of (70/50kg):
* 15 deadlift
* 12 clean
* 9 back squat
* 6 jerk

Two rounds for time of:
75# Thruster, 30 reps
30 Pullups

5 complexes AHAP
Power clean
front squat
jerk
back squat
behind the neck jerk
OHS

21 15 9
Power clean 60kg
Hspu

pre workout:
20 min skill work on your gymnastics movements than need some dedication
SCORE: Hand Stand Walk
+
A. PC - build to a 3RM TnG
SCORE: 245
+
Row 45 sec @ 95-97%
rest 5:15 x 7
SCORE (average Watts): 409, 405, 441, 404, 399, 414, 394

Notes:
- skill work should be deep practice with some failing and learning but minimal CNS drain; record skills trained
- take as much time and rest as needed for PC TnG - pull under bar little more per rep - adjust
- record power output on 45 sec and compare to last week; improvement can be same effort for all sets, more power per set sustained, or more balance throughout for all sets

WOD:
For time
8 Hill Run
15 TTB
30 Weighted Squat Jumps
4 Hill Run
30 Weighted Squat Jumps
15 TTB
8 Hill Run

4 rounds of:
25 sit-ups
15 DB push press (10 / 7,5)
25 Goblet Squats (12/ 8)
15 push-ups
30 turkish get-ups (10 /7,5)

30min time gap