RestDay!

Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti

1. Tempaus riipusta maata hipaisten
2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

3 kierrosta

10 m kinkka (v)
10 m kinkka (o)
10 kuntopallomave, selkä suorana

Total 90min+60min
A.
500m row, 3 rounds: 10 lunges, 15 abs, 15 backs
mobility
B.
Olympics, Jyrkin tunti

1. Tempaus riipusta maata hipaisten
2. Tempausveto + tempaus 30, 30, 30, 32.5, 35
3. Tempausveto te-max painolla 5x42.5 5x42.5 5x45
4. Tankojumppana tempaus samoille jaloille ilman reisikosketusta C. HSPU practice for 10min 1x5 abmat 1x3 abmat + 10kg plates 4x2 abmat + 15kg plates D. Mobility WOD 60min

OTM 13 min:
1. min: 1 x push press (20 kg/ 15 kg), 1 x burpee
2. min 2 x push press (20 kg/ 15 kg), 2 x burpee
jne...

You can use kettlebell or dumbbell also.

Kahvakuula Rive&Työntö

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets (5,4,4,3,3)
mod: 1 minute on/1 minute off max reps negative

7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) (95#,105#,105#,125#,125#,135# - failed on 3rd, 135# - failed on 2nd rep)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

Substituted singles for DU's, still mastering.

12 min EMOM
Joka alkava min tee
2 x rinnalleveto riipusta + 3 x korkea boxihyppy

21-15-9
Thrusters@40
Pullups

Scaled Version
21-15-9
Wallballs shots
Ring Rows

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

RCVR(25)
run, bike, jog, row

Finisher
50 abs of choice
1:00 IT stretch