Eilinen/ Lepo

Ylöstyönnöt kolmosista ykkösiin

3 x
20 cal row
max reps pull ups
1 min lepo

3 x 20 cal assaultbike
max reps HSPU
1 min lepo

Shoulder Press
3, 3, 3, 1, 1, 1
95, 115, 135, 155, 160, 165

5 min. AMRAP
clean and jerk #135

(3:32 Grace time)

Dumbbell bent-over row 5x8-10

For time, 4 rounds of:
* 8 UB FS (60% of 1RM)
* 200m run
* 1min rest

Back Squats 10-8-6-4-2
75-85-95-105-115

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD for time - 03:30
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

Back Squats 10-8-6-4-2(275,295,315-fail,325,365-1rep)

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

75 min
Warm up EMOM10 + 10 min mob.
- 20 HSPU, 30 bfly

1.Gymnastics
A. HS Walk practice
- Handstand rocks 2-4 sets of comfortable reps
- Box pike Single arm HS Hold 2-4 sets
- Wall facing Single arm HS Hold 3-4 sets
- Suoraa kävelyä - 10 m.

2.Accessory
A. 3 sets:
A) 15 KB Jefferson curl - 12 kg
B) 20-30s Tuck hold on parallettes - 30 s.
C) 20 Banded pull aparts
- Rest 60 s. between movements-

B.Prone shoulder CARs - 3 x 10

75 min
Vapaauinnin lyhytkurssi

6 min AMRAP

5 Rengassoutu
3 PEP