TEKNIIKKA
- Heilautus (1. ja 2. käden variaatiot)
- High pull
- Rinnalleveto

EMOM 9
- Am.Heilautus 45 sek
- Goblet squat 45 sek
- SU 45 sek

AMRAP 8
- 1.käden heilautus x 5
- High pull x 5
- Rive x 5
- Askelkyykky taakse x 5
Kaikki liikkeet ensin toisella kädellä/puolella, sitten toisella.

EMOM 8
- Burpee x 10
- Heilautuskäännös x 15

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

For time

• 10 wall walks
• 30 box jumps
• 30 strict knees-to-elbows
• 30 box jumps
• 30 strict toes-to-bars
• 30 box jumps
• 10 wall walks

♀ 20 in ♂ 24 in

3:00 easy bike row or bike
10 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

5-5-5-5-5

Go every 2:30

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

A) Skill
Kipping hand stand push ups

Beginner, intermediate and advanced
1. Kick up to wall (and hand stand hold)
2. Pike push up
3. Pike push up off box
4. Negative hand stand push ups
5. Strict hand stand push ups
6. (Kip into push up
7. Kip into Pike push up
8. Kip to wall low height
9. Kip into Face to wall Hand stand Hold)
10. Regular kipping hand stand push up

B) Strength
Isometric and core work
EMOM 18 min. (6 rounds)
1: 30 sec. chin up hold
2: 30 sec. hands on wall plank
3: rest
4: 30 sec. ring support hold
5: 30 sec. superman hold on box
6: rest

• 3x
  60s. Row/Bike
  6-10 Squat
  6-10 Ring Row
  6-10 One leg V-sit up

• Mobility...

• Work on: T2B, KB swing, Burpee over box

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi