TBD. See live announcement on Thu 14th March.

EMOM6
- max SHSPU
- max t2b

Rest 2

EMOM6
- max HSPU
- max t2b

Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

For time

40-30-20-10
Row cal
Burpee over rower
T2B

Amrap 6 min

8 push press / 15 kg BB
40 single jumps

Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row

Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots
+
Practice a few handstand pirouettes

LÄMMITTELY
Circuit 2 x 45s./20s.
1. Hiihto/soutu
2. Mittarimato
3. Kyykky + polven avaus
4. Uimari
5. Valakyykky kuminauhan kanssa

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu

TAITOHARJOITTELU
Käsilläseisonta

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps