Run 2 km

For quality. Rest between rounds. As many rounds as needed.

5-10 pistols
Tukkikone 8-15 hips to over head
3-10 pull ups
vatsakone 15-20 sit ups

Cash out run 3 km

Strict hspu 5 sets of 5 reps.
As heavy as form allows.

4x6
Rest 2min.

3 rounds

12 c&j 40kg/60kg
6 Rope climb
8 c&j
4 Rope climb
6 c&j
2 Rope climb
400m run

A.
3 sets:
10 Bench press
10 KB rows (2xKB)

B.
3 sets:
12 Strict dip
12 Strict pull-up

C.
3 sets:
10+10 Chest flyes
10+10 Lateral raises

D.
3 sets:
10+10 DB bicep curl
15 Push up
15 Tricep push down

E.
CORE
Tabata: V-ups / Toe touches
Tabata: Russian twist / Flutter kicks

Eilinen/lepo/lenkki

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

50 min
Warm up for 20 min

1.Conditioning
EMOM30 (5 rounds):
1) 10 DB thrusters - 2 x 10 kg
2) 10 hollow rock + 10 arch rock
3) 10 DB hang clean + jerk - 2 x 10 kg
4) 30 s. HS hold
5) 10 lunges w/DB - 2 x 10 kg
6) 10 v-ups + 10 jumps over DB
HR 149/171

Lämmittely: Skill Transfer

A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
B. Tempausveto 3 x 3 (85 - 100 %)

12 min AMRAP

20 slamball
30 sek lankkupito
20 sek roikunta