Warmup
2x
Turkish Getups
Deadlift with KBs

Skill
15mins to work a skill of choice
Kipping HSPUs, Double unders, Handstand walks

WOD
15 AMRAP
3 Ring Pullups
5 Clapping Pushups
100ft Lunge walk.
Score 10 rounds + 10

For time, 2 rounds

A:
22 cal Ab
30 OHS @ 35kg

Rest 5 min

B:
12-9-6
T2b
Box jump over

Rest 5 min

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen

Takakyykky
8x2@60%

Lisäpainolankku 4x30sec

Viikon päästä otetaan sit todelliset ykköset ja Peeärrät paukkuu

For time
1 round =>800m run 80 double under 21 hang power clean
2 rounds => 400 m run 40 DU 15 HPC
3 rounds => 200m run 20 DU 9 HPC

120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-

Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

leppee

10 T2B

10 Bar Facing Burpees

10 Thruster 40/30kg

TC: 13min

For time:
12 Bar Muscle-Ups
21 Deadlifts 80kg
9 Bar Muscle-Ups
15 Hang Power Cleans
6 Bar Muscle-Ups
9 Shoulder-to-Overhead

leppee