Pistol squat Progressions ( 15 mins)
Box pistol squats
Box single leg squat (jalka roikkuu sivulla)
Hold on ring or rack pistol squat
Pistol squat with extra weight (front carry)

2 rounds
20 walking lunges
40 single unders
20 alt leg v-ups
5 inch worm
5 wall squats
5 russian baby makers

Ankle/glute mobility, use boxes on this and
extra weight to ankle strech if need to.

EMOM 30

1) 10 Step back lunge w/ 1 x KB
2) 6-10 Hspu
3) 12 DB Snatch
4) 6-10 Wall Ball
5) 6-10 T2B

EMOM 10

1 min : 2 x Hang Squat Clean + 1 Squat Clean 80/60kg
2 min : Row 21/17 Calories

AMRAP 14

50 Air Squat
20 Sit Ups
4-6-8-10....
Ring Dips

3 sets of
6/leg Front Rack Reverse Lunges
10 Bent Over Rows, supinated grip

5 kierrosta aikaa vastaan:

• 15 maastaveto
• 12 raaka rinnalleveto riipusta
• 9 etukyykky
• 6 push jerk

N 42,5kg / M 60kg

Aikaraja 20min.

2 rounds
1:30 cardio
5 inch worm
10 lunges + samson strech
5 muscle snatches with barbell
5 thrusters with barbell
-then-
10 minutes of weightlifting technique practising with stick. Both movements snatch and clean&jerk.
Koutsi pitää keppijumppaa :)

AMRAP 12

4-6-8-10-12-14....
Pull Ups
15 GTOH w/ Plate 20/15kg
5 Burpee Box Jumps 24"/20"

3 x 5 weighted ring dip