Warm up(0:00-10:00)
10 knuckle draggers
10 pvc pass through

10 inchworms
10 pvc halo

10 banded walks
10 pvc press

10 Turkish get ups

Mobility(10:00-15:00)
1:00 min couch stretch per
:30 sec shoulder distraction

Pointers/Skill(15:00-20:00)
single/double unders-wrist in front, control the pace,
shoulder to overhead- use hips to drive dumbbells

Weightlifting(15)
1rm strict press

Fittrain(20)
6rds
200m run
80 single unders) challenge up-40 du's
10 shoulder to overhead 50/30-challenge up 90/60

Opt(12)
3x5 ghdsu
3x5 bk ext

FT Float
3rds
7 strict hspu
7 toe to bar

Finisher
40 w-raise
80 knee tap crunch
1:00 min chest opener

• 6,8km lenkki (reipas kävely/hölkkä)
• 40min putkirullailu/venyttely
• Tempaus lattiasta: 3 x 2 / 25kg 3 x 2 / 28kg

5 RFT

• 10m prowler push 60kg added
• 10 T2B
• 10 Wallballs
• 10 Pullups

5000m Row

Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

Strict Press Behind the Neck 4x6

Mave TE-ote

3x 4-6 sarjaa, raskas

3 rounds

10 synchro squats
10 synchro burbees

OTM5
- clean
- split jerk

6 x 1 (as part of complex)