60 min
Warm up for 10 min

A. Skillwork: MU practice for 20 min

B. EMOM for 30 min (6 sets of):
1. min
2. min 12 cal assault bike
3. min
4. min 400 m row
5. min 150 m run
145/162

90 min
Warm up for 15 min

A. Skillwork: HSW practice for 15 min

B. Weighted dip
3x5kg 2x5kg 2x5kg 3x5kg 1x5kg

C. Bench press

D. Skillwork: MU practice for 10 min

E. EMOM for 15 min (5 sets)
1. min 8 C2B
2. min 8 push ups
3. min rest

Aikaa vastaan:

Superkids

7 x
4 x kyykkyhyppy
5 x valakyykky
1 x köysikiipeily

Ninjat

7 x
4 x pistoolikyykky (vuorojaloin, lisäpaino jos haluaa)
5 x valakyykky
1 x köysikiipeily (ilman jalkoja)

90 min
Warm up for 15 min

A. Skillwork: HSW practice for 10 min

B. Hatch squat program, week 7 day 1
Back squat 5x57.5 5x65 2x70 3x75 1x82.5
Front squat 5x47.5 4x55 4x60 4x62.5

C. Weighted pull up 5x2 reps
2x10 2x15 2x15 2x17.5 1x17.5

D. Skillwork: practice C2B-T2B combination for 10 min

E. Apuliikkeet
Hip thrust 3x10x60 kg
Weighted GHD hip extension 3x8x10kg

4min AMRAP "Cindy"
- 5 pull upps
- 10 push ups
- 15 air squats

*3min rest

5min AMRAP "Fran" 21-15-9
- Thursters 42,5kg
- pulls ups

*3min rest

60min AMRAP "Amanda" 9-7-5
-muscle up 60kg
-snatches

Number of reps for each "girl" will be your score (e.g. 3'17 - 45 - 41)

Home WOD

75 min

A. Warm up & preparation for 35 min

B. Winter War qualification event #4
"Barbell hell"
50 deadlift
50 bar over hops
50 hang power clean
50 bar over hops
50 front squat
50 bar over hops
50 STOH
40 kg, timecap 25 min
Result: 24.58, tiebrake after front squats 15.01.

C. 10 min assault bike, foam roller

For C2B reps, 5 rounds of:
* 30sec work, 5 power clean (60% of 1RM), ME C2B
* 30sec rest

90 min
Telinevoimistelukurssi, 12. kerta
alkulämmittely
permantoakrobatia
voima: keskivartalo ja ojentajat
taito: käsilläseisonta puolilla
lempiliikkeiden harjoittelua: käsilläseisonta/kävely
kieppi rekillä - onnistuin! :)

Amrap 16'
40 SU
15 power clean 35 kg
10 box jump 60 cm
3 negative pull ups