Lämmittely
1min laitetta
3 kierrosta:
10m askelkyykkykävely
10m kuopaisut vuorojaloin
10m sivukävely kumpparin kanssa
10x kahvakuulaheilautus

Voima
Bulgarian split squat 3x15
Palautus 1.30-2.00

For time
21-15-9:
Air squat
Push-up
Ring row
Sit-up

For time:

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Rest 3 min

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Rest 3 min

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Time Cap: 20 min.

⭐️🌿⭐️🍀⭐️🌱⭐️

30s Banded Lat Stretch ( Each )
30s Banded Triceps Stretch ( Each )
30s Calf on Post ( each )
1:00 Banded Pass Trough

1000m Row
3 Rounds Empty Barbell :

5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder Press

FOR RECOVERY
6:00 of Yoga Flow...
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound

Find a technically solid weight for the following complex:

snatch pull - hang power snatch - power snatch

1-2rounds:

10-15 GHD back extension
20-30 russian twist
10-30 GHD sit up

OPTIONAL COOL DOWN

2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

Row 1000m

Then 3 rounds :

5 Front Squat
3 Shoulder Press
5 Good mornings
3 Push Press
20 Single Unders

Clean 1RM