Gymnastics skills
*Voimisteluliikkeiden läpikäyntiä, jokainen omalla tasollaan
*Lähdetään liikkeelle perusteista!

WOD
3 rounds for max reps (total 15min)
1min box jumps/box step ups
1min sit ups (with medball)
1min walking lunges
1min alternating single arm push press (kb)
1min rest

*Tasainen tahti jokaisella kierroksella, ei ”all out”.

Pendlay row on a plate 4x8 reps

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

15-12-9 Row Calories
15-12-9 Thrusters
15-12-9 Burpee Over Rower
15-12-9 Wallball

10 rounds:

1 bar muscle-up
10 alt. devils press 20kg

10 rounds of DT w/ DB's:
12 Deadlift
9 Hang Power clean
6 Push jerk

• Rx: W/ 2x 22.5/15kg DB's

Time cap: 30min.

1A) Butterfly pull ups 3x10 or butterfly kip/kip 3x10
1B) bulgarian deadlifts 3x(5+5) use very light weight 20-40kg

3 Kierrosta:
6-8 Boksihyppy
8/8 Bulgarian kyykky
15/15m Kahvakuula kanto

Overhead Squat 2-2-2-2-2

90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch