Hip Flow/Hip Flow 2.0 + Thoracic Flow + Squat Flow

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3-5 rounds for Quality

3-5min Row/Assault/Ski/Run…
5+5+5 Wall Squat
5-15 Parallette Push-Up
5-10 Strict Pull-Up
5+5 Single Arm KB/DB Thruster
10-20 GHD Hip Extension

4-5 set, rest 1-2min between movements, use AHAFA loading:

1) 5 Back Squat
2) 5-10 Strict C2B
3) 5-20 Strict Ring Dip
4) 6+6 Lunge Press

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Perfect Stretch or flow of your choice
2) 20-40 Wall Facing Shoulder Taps
3) 10 Pendley Row
4) 15-30sec Supine GHD Hold
5) 5+5 Crossloaded KB Squat
7) 3-10 Russian Dip or Russian Push-UP

3 rounds:
20cal Airbike/bike
10m Inchworm Walk
10 Air Squat Cross Kicks video
5+5 Single Arm KBS (eye level)
5+5 KB Windmill video

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Squat Flow with a Plate video or Hip Flow 2.0 video

WEIGHTLIFTING

EMOM x9

C&J (anyhow) (3/3)

1-3@RPE 4
4-6@RPE 4+
7-9@ RPE 4+ to 5

Target: find heavy of the day

WEIGHTLIFTING
Snatch Lift off (first pull, knee level)

3x3@90-110% 1RM Snatch.

Rest as needed and use straps if needed.

Try to add 5-10% compared to last week.

5-10 rounds, go by feel

2 Sandbag over the shoulder
5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3

EMOM 10
1) 3-5 strict c2b (kumpparilla/ausseina c2b, ei pelkkiä leukoja)
2) 3-5 deficit hspus (skaalataan niin, että pystyy tekemään joko tasamaalta tai deficit, 3-5 reps UB!)

15min

30 tuplanaruhyppy
20 kp tempaus
30 cal laite

For time :

30 Overhead Lunge 20/15kg
35 Sit-Ups
30 Hang Power Snatch 20/15kg
35 Sit-Ups
30 Overhead Squats 20/15kg
35 Sit-Ups