Back squat 3 RM, then 3x3 @ 90 %

Tee joku mukava oma kinkun sulattelujumppa jos tuntuu, mutta joulun tulisi olla rauhoittumisen aikaa!

Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

Buy in 2021 kg (dl, bs, fs...)

30 cal ski
29 slamball
31 cal row
30 db snatch @15kg
31 cal bike
30 box step over
31 cal ski
31 kb swing
30 cal row
31 burpee
30 cal bike
31 wallball

Cash out 2020m assbike

125 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Strength
A. Weighted chin up
4x3
- New set every 2 minutes
- 12 kg

B. Strict pull & push capacity - for quality:
15-9-6-3
Strict chest to ring pull ups
Strict HSPU > knees on 24" box

3.Conditioning
Row progression
- Not done

EMOM 9
40sec on/ 20sec off
weighted wall sit
glute bridges
max rep DB romanian DL

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

4 sets of:
5 Pause Front squats
8 strict K2E
Rest

A: 300rkb swing for time

A,
Bulgarian Split Squat 16-16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 8 L/8 R

Super set part 1 and 2.

B,
D-Ball Ground-To-Over-Shoulder 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

D-Ball/Sand Bag Ground-To-Over-Shoulder

Heavy.

Super set part 1 and 2.

C,
Teams of 2 - For time:
75 Toes-to-bars
75 Push-ups
75 Pull-ups
Handstand Walk, 25 m

Accumulate the following in any order.

Toes-to-bars- partner 2 must hang from the bar
Push-ups- partner 2 must hold a plank
Handstand Walk- partner 2 must hold a handstand

Anytime there is a break from the hold teams must each complete a 10 Calorie Row.

Goal: Have fun and just get it done

D,
3 rounds for quality of:
5 L/5 R Rotating Hurdler Lunges
15 Barbell Hip Thrusts, pick load
15 L/15 R Banded Hip Abductions

10-15 Barbell Hip Thrusts

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes