3 x 
2 etukyykkyä + 4 takakyykkyä.

*Paino noin 80% etukyykyn ykkösmaksimista
*ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.
*sarjojen väliin 2-3 minuuttia lepoa

A:
Banded pull ups 3xMax
Static hang from bar 3xMax

B:
Jumping straight arm pulls 5x3

Lat pull downs + pull up 5x3+1

Max rep unbroken Kipping pull ups

C:
Feet on box hip to bar + turnover 5x3+1

Jump in to high knees + MU 5x1+1

A) 5 x joka toinen minuutti (45kg):
-1 x high pull
- 1 x power clean
- 1 x hang clean
- 1 x jerk

B) AMRAP 30min:
- 30 hang power clean (35kg)
- 30 air squat
- 30 ring row (TRX)
- 30 situp
- 30 burpee
- 30 shoulder to overhead (35kg)
- 6 rope climb
- 30 toes to bar/kippiä
- 30 kettlebell swing (20kg)

Lämmittely leikki ja mobility

Tehdään roikuntaliikkeitä

Wod
Kuperkeikka
Burpee takaperin
Roikunta
Tasapaino
Eläin

Loppuvenyttelyt

A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.

5 Minutes of Parasympathetic Breathing after class