Alkulämmittely
Ketjuvenytykset 1. kierros seisten, 2. kierros lattialla
etuketju
eturistiketju
takaketju
takaristiketju
sivuketju

Voima
circuit 4 kierrosta 40/20

askelkyykky + kierto
rengassoutu + kierto
1-jalan lantion nosto + veto kumpparilla
1-käden penkkipunnerrus + kierto jumppapallon päällä
sivulankku (+ jalan ja käden avaus)
lastausliike

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).

Find heavy of the day in 15min
(RPE 4+ to 5)

For Time (in group of 3):
3,000 meter Row
6 rounds of "Cindy"
75 Toes-to-Bar
6 rounds of "Cindy"
75 Power Cleans (135/95 lb)
6 rounds of "Cindy"
75 Wall Balls (20/14 lb)(10/9 ft)
6 rounds of "Cindy"
3,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.

3 snatch
3 over head squat

3 clean
3 front squat
3 push press

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-