2-3sets:

10-20 banded pull apart
10 DB cyclist squat

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

Tempo Back squat 5x5 reps (slow down, stop, fast up)

Partner wod (You go, I go)

3 rounds
30 medball cleans@9/6 kg
30 pull ups
400m medball run

rest 3 mins

3 rounds
30 wall balls
30 hand release push ups
400m medball run

Time cap: 35 mins

Overhead squat

Assault bike 55min

Deadlift on a plate 3x12 reps

Wall walk 2
Cycler squat 15, hitaasti
Farmers carry 20m 24kgx2
Core 8+8
Pyörä

Lämpö:
6-8 Up down
8-12 wall ball
Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
4-6 WB +kyykky välissä

Yläpellin mobbailut
Perfect stretch tms.

3 RFT:

21 Deadlift
15 Pull-Ups
9 Front Squat

Barbell 85/60kg

TC 15

• It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a Long way for grip and our back. Lets aim for 2-3 sets.

• Aim to complete the pull-ups in 1-3 sets.

• If we can squeeze out unbroken sets of front squats, that will be bigger separator in this workout.