3 rounds partner wod
100 kb swing 28kg
100 shoulder press 30kg
100 box jump
100 abmat
100kcal assault bike

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Lat Stretch ( Each )
5 x 20 sec Free HS Hold Practice

5 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
——————————————————
4 sets of:
10 HS Elbow Taps (1=1)

3-4rounds

10-15 GHD hip extension
10-15 hollow rock

Harjoitellaan MUP ja leukoja, jokainen oman tason ja kyvyn mukaan
- kippaaminen
- apukeinot kuten boxilta ja kuminauhoilla avustettuna

Lopuksi 5 x 5 Pull up

5 Giant Sets:

5 Shoulder Press
5 - 8 Strict Pull Ups.

Every 4:00

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

SNATCH eyes closed
5x2@kevyt pal 2min

--

NINJA SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

EMOM5

3 TnG power clean
x kevyt, kiva terävä