4 rounds for quality

8-10 Hip thrust
8/8 Latetal box step ups

E2:30 x5:
12-12-10-10-10 strict press
Max reps strict pull ups/ assisted pull ups/ challenging ring rows

Technique/practice:

-shoulder press
-push press
-split jerk

CLEAN

EMOMx8
2 hang squat clean

• lisää viime kerrasta

Every 8 minutes x 5 sets:
12/9 cal bike or row
15 KB swings 24/16 kg
15/12 cal bike or row
5+5 KB goblet reverse lunges 24/16 kg
18/15 cal bike or row
10 wall balls 9/6 kg

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

E2mom x3 rounds:

1: 10 cal ski + 10 air squats
2: 10 cal bike erg + 10 d-db hang snatch
3: :30sec plank hold + 10 db plank pull through

Mobility 30min
Lower body

6 rounds for reps
3min ON, 1min OFF

Row
Ski
1. DU / DU practice 2. Box jumps

• eli siis kaikkia kolmea liikettä tehdään minuutti
• minuutit 1,3,5 tuplia, minuutit 2,4,6 boxihyppyjä
• lyhyt lepo, joten valitse sellainen tahti jota pystyt ylläpitämään

For time

• 60 double-unders
• 45 handstand push-ups
• 60 double-unders
• 30 box jumps
• 60 double-unders
• 15 wall walks
• 60 double-unders

♀ 24-inch box
♂ 30-inch box