800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Scapular pull-ups
8 Handstand shoulder shrugs
8 Box jumps
+
1-2 Rounds
10 Hollow rocks
10 tuck-ups
0:10 Hollow hold
10 Push ups
+
Build to workout weight for wall ball
* Practice few sets of other movements as you build up
+
1-2 rounds @ workout weight
200m Run
5 Wall balls
5 Toes-to-bars
5 Box jump overs
5 Handstand push-ups

2-3 rounds:

15 snowangel
12 v-up
9+9 Db row

Jefferson Curl 3x10
Facepulls 3x20
Vipunostot maaten 3x20

Kyykky 2x85%

Penkki 2x85%

Maastaveto 1x85%

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

E1:30 x 6:
A: 12 Lattiapenkki @2x db
B: 8/8 Kulmasoutu @1x db
*vuorotellen a/b

Complete as many rounds and reps as possible in 12 minutes of

• 10 ring dips
• 20 box jump-overs

♀ 24-inch box
♂ 30-inch box

• Intermediate option
  • 5 ring dips + 5 jumping ring dips
  • 20 box jump-overs

♀ 20-inch box
♂ 24-inch box

• Beginner option
  • 5 foot-assisted ring dips
  • 10 box step-overs

♀ 20-inch box
♂ 24-inch box

FOR TIME

21-15-9
Cal row
Burpee over rower

• klassikko ennen kisoi!
• karstat irti keuhkoista ennen lauantaita 😁
• nopee ja spicy

shoulder & Th mobility

9' EMOM
1: 30" plank
2: 8/8 goblet hold march
3: 5/5 windshield vipers

superset, 4x
10/10m KB bottom up walk
5/5 unilateral KB RDL

Warmup:
5 min jump rope
really hard today

Pullups
6-5-4-4-3

Push Press
3x3
didn't record weight

15 EMOTM
Hang Snatch to OHS
graduating weight
didn't record

5-5-4-4-3-3

Go every 2:30