DU tekniikka (10-15min)

Pistol squat

AMRAP:
10 barbell wrist flexion, extension + biceps curl
5+5 single leg glute raise
10 barbell pancace stretch
30sec big toe + ankle

AMRAP:
5 Prone CARS
5+5 Hip CAR
10-20 Alt. windshiel wipers
10-20 tibia raise

AMRAP:
10 shoulder flexion with miniband
10 Alt. psoas march with miniband
20+20sec sideplank hold with banded clamshell
30sec neck CARs

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

Back squat 3 RM, then 3 sets with 80% (choose reps)

EMOM 40 min

1) machine 10-12 kcal
2) 5 power snatch (touch’n’go)
3) 40 DU
4) rest

Bench press 6x9 @60% 1RM

Open Workout 25.2 (22.3 repeat)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

Back squat 3x5, 1x12

Back: EMOM for 4 rounds
1) 15 SDLHP
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

EMOM 8 @ increasing pace
1) BikeErg
2) SkiErg
+
Build to workout weight for SB cleans and squats
* Practice wall walks and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout pace/weight
2 SB cleans
1-2 Rope climbs
12/9 (cal) BikeErg
4 SB squats
3 Wall walks
12/9 (cal) SkiErg