1) 5+5 Single Arm KB/DB Thruster
2) 5-15 TTB,
rest 5min,
1) Row/Bike
2) 10-20 Burpees

Each for section for time:
3 Rounds for time:
20 KBS (24/16kg)
20 Burpees

Rest 5:00

3 RFT:
20 SDHP (24/16kg)
20 Box Jump w. Step Down (61/51cm)

• 20:00 Cap
• 2 scores, 1st and 2nd part.

20 min EMOM

*Odd minute 12 wallball (20/14 lbs)
*Even minute 12 Sumo dead lift (50/70 kg)

Viisi vauhditonta pituushyppyä 90 sekunnin levolla. Merkkaa tulokset ylös. Etsi hyvä paikka missä tehdä tämä ja kun toistamme tämän niin tee aina samassa paikassa.

1. 2 köysikiipeily
2. 8 yleisliike
3. 10 pallorinnalleveto kyykkyyn
4. 12 istumaannousu

For time

• 30-20-10 Calories on the rower
• 21-15-9 Deadlift 100kg/70kg

Timecap: 10min

Some tabata's
Thruster 42,5/30kg
Front squat 42,5/30kg
Power clean 42,5/30kg
Deadlift 42,5/30kg

Speed back squat, 2 x 10, 40 %

Pumping the legs

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Jefferson Curl

Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality

1) 10 Manmakers
2) 5+5 Single Arm overhead Squat DB/KB
3) 60sec Active Hang
4) 10m Dragon Squat
5) 1-3 Gymnastic Ring Kip

Check the videos, scale if needed

Deadlift 3x10 reps AHAP

-3 sec lowering phase in every rep