In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

Kehonhuoltoa

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps

AM: 40 min
60 s. run/60 s. walk
5.65 km, 7.10 min/km
HR 129/153

PM: 80 min
Warm up for 20 min

1.MU
- Drills
- MU 16 x 1

2.Gymnastics capacity
- Not done

3.Gymnastics accessory
- Not done

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots
+
Practice a few handstand pirouettes

Shouder press dumbbell 10-10-10-10

Etukyykky 5 x 60 kg
Kelkka 70 kg x 5

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

3 ROUNDS
1 min run
15 sit-ups
10 burpees
15 V-ups
20 Wallball Thrusters
6 Turkish Get ups
1 min run
Plank med ball roll x20
-:45 sec rest between rounds-

“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kg

Timecap : 30 mins