In 20min, build to days heavy:
4 rep Block Deadlift
- Just above the knee
- Deadstop lifts

EILINEN

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

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

C,
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down

Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement

A: Power clean+ split jerk + double front squat up to heavy x3
B: Power snatch+ snatch balance+ squat snatch up to heavy x3
C: Emom 5’:Triple back squat @75%of back squat

For time
100 du
1000m row
100 du
500m row
50 burpees box jump over 60cm
500m row
100 du
1000m row
100 du

A,
Complete as many rounds as possible in 30 mins of:
2 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
--then--
Row, 500/400 m

Goal: 8+ rounds

B,
For quality:
50 Band Pull Aparts
5 Prone Snow Angels, pick load
50 Band Face Pulls
5 Prone Snow Angels, pick load
50 Banded Straight Arm Pull Downs
5 Prone Snow Angels, pick load

Pause squat 3/40s” + 3
Klusteri

EMOM 12
1) 5 ring MU
2) 6 sand bag over shoulder
3) 8 front squats 70/42.5