Warm up:
10 inchworm burbees + 24, 3+3 shoulder circles
10 push-ups + 12 curl & press
12 squat bottom rotations + 12 banded press
6+6 hang cluster + press

1. Banded decline push-ups 5x/max+ incline bench press on floor 5x/max

2. HSPU tai helpotettu versio 4x10 + staggered push-ups 4x10+10

3. Flyes on floor käsipainoilla 4x12 + banded cable flyes 4x20

Core 7min abs workout (youtube)

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

metcon
"90 sec on 90 sec off"
4 rounds of

a)
16 snatch
14 hand release push up
12 airsquat

b)
12 oh plate lunges
10 sit up plate oh
8 plate over burbee

Emom8
A) 8-14 wall ball
B) 4-8 lateral burpee over mb

94 qoblet squats 24/16
94 Push ups
94 sit ups
94 Kettlebell swins 24/16
22 burpees

21-15-9
Thrusters 40kg
Bendover rows 40kg

E2M for 12min
1: OHS x5@32x1
2: Seated pike compressions 10-15
+
5 rounds
30sec top of pull up hold
30sec rest
30sec handstand hold
30sec rest
30sec ring support hold
30sec rest
30sec Sorensen hold
30sec rest

For time
21 15 9 3
Power snatch 40 kg
Ttr
Lateral bar burpees

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(25)
walk/jog/run for 25:00 mins or 2.5 miles

Finisher
50 kneeling crunch
1:00 min quad stretch

Lämmittely:
3 kierrosta
hölkkää funikulaarista oikealle, graniittilinnan ohi, vasemmalle ja mäki ylös. Sieltä takaisin funikulaariin.
Lämmittele matkalla takaisin graniittilinnaa pitkin taka- ja etureidet ja olkapäät.

Treeni:
4 kierrosta
Juoksu kakolanmäeltä alas serpentiinin kautta, portaiden kautta ylös
40 * kb deadlift (16 kg)
8* kb clean and jerk (16 kg)