AM: 85 min
1.Aerobic work for 50 min (torstain aamulenkki)
Crosstrainer
133/147
2.Mobility work for 35 min

PM: 160 min
Warm up: EMOM12 + 11 m HSW
1.Gymnastics
A. RMU practice for 60 min
- TWB 3 x 3
- RS 3 x 8
- HTR 4 x 1
- MU as. 2 x 1
- MU 8 x 1
- Total of 10 MU

B. TTB practice for 5 min

C. 2 Max effort sets of UB Toes to bar
- 24 + 12 reps
- Rest 2 min between-

2.Weightlifting
A. Power clean and jerk, heavy 1+2 of the day

3.Strength
A. Front rack hold 3 x 5 s. - 100 kg

B. Back squat - not done (polvi kipeänä)

C. 5 sets:
1-3 Strict eccentric Ring muscle up + max effort strict chest to rings
- 1+7, 1+5, 1+5, 1+4, 1+4

D. Every 90 s. for 15 minutes:
10 s. Sled sprint all out @ moderate load
- 20 kg

0-4' 4-8' 8-12' 12-16' sprints
15 power snatch 35/25kg
90 double unders
Result slowest sprint

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

Leuanvetoprogressiot:

1. Lisäpainoleuka 3 x 3

Tai seuraavat

1. Negatiivinen leuanveto 3 x 3
2. Kumpparileuanveto 3 x 3
3. Leuanvetopito 3 x 10-20sek

5 x 10

Wallballeja 200kpl

Leuanvedot vastaotteella 3 min välein
6 x 3 toistoa

5 Rounds of 5 back squats. 60kg warm up round, 90kg round then three rounds at 110kg, fifth reps at 110 wasn't pretty😂

1 rep max

Nopeat leuanvedot myötäotteella 1-2 min välein
6 x 1 toistoa