EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Emom 30’
30 sec work 30 sec rest
@double KB

Suitcase Deadlift
Alt Box Pistol Squat
Cossack Squat
Russian Swing
Renegade Row
Floor Press
Hollow Flutter Kicks
L-Sit Alt Press
Pike Pulse over KB
Strict High Pull

500m row
3 rnds of
6 scap pull ups
6 calf raises
4 burpees
10 wall balls

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It’s only “Annie”
For time
50 – 40 – 30 – 20 – 10 Double Unders Sit-ups
Time cap of 8 minutes
wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_f7942618a646430c841947670f2a940f.pdf)

4 rounds
8 power clean
8 front squat
8 stoh

tc: 8min
naiset:52.5kg

EILINEN tai

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

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1)Muscle snatch in bottom + press In snatch
4×3+3

B.1) Snatch singles ×10
70-80% of snatch

C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

D.1) Back squat
1.) Building weight to a heavy set of 3 reps (3rm)
2.) 3×3 @90% of 3rm

E.1) 3×
Weighted plank ×30.sec
Db romanian deadlift ×10

On the 6:00 x 3 Rounds:

800 Meter Run
15 Double Dumbbell Front Squats
Max Double Dumbbell Shoulder to Overhead

Dumbbells: 22.5 / 15 kg's

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt