0-10 mins build upto a 5rm back squat
14-24 mins 10 min amrap
8 FRL@40-50% of above
200m run
28-33 mins 6 min Emom
T2B
35-39 mins tabata core or mobility

9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener

Air bike: 150/100 cal

Male: 15cal slow & 15cal fast.
Female: 10cal slow & 10cal fast.

WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

Muscleup - progressiot

Jos ei saa MU:
-False grip roikunta
-Kippi + rengassoutu
-Kääntö jalat lattialla
-Kääntö toinen jalka boxilla
-Spottaukset

Jos saa:

-Harjoittele lattialla vauhti ilman false grippiä
-Kippi ilman falsegrippiä
-yritykset ilman falsegrippiä
-yritä 2 putkeen? Ensimmäinen falsegripillä, toinen ilman?
-Spottaukset

Buy-in : 1 round of the block

9-15-21 :
Pull up
Sit up
Push Jerk 30 kg
Sit up

Buy-out : 1 round of the block

(alkulämpät: karhu x2, ankka x2, rapu x2)

Maastaveto 2x6x70%

Pystypunnerrus 3x10

Suorinjaloin mave 3x10

Goblet-kyykky 3x10-15