Alkulämppä leikki: Kivi sakset paperi

Mobility

Taito/Voima:
Tempaus kepillä ja tangolla

WOD
10 min Amrap
6m Askelkyykkykävely
6 Burpee leuka
3+3 Pallo olalle
6 Istumaannousu

6x4min on 1min off, alternating between:

A: 10 jumping squat
10 KB sumo DL high pull @24/16kg
20 DU/ 40SU

B: 10 push up
10 dbl DB hang power clean & STOH @ 2x20/12.5kg
10 renegade row

For time
- 800-meter run
- Max-reps GHD hip extensions in the remaining time

🪴💙🌳💙🌲

E2MOM for 3 rounds:
1) AMRAP: 10 AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 Hollow rocks, 5 Ab-wheels
4) Rest

1 minute: 6+6 db hang clean and jerks
2 minute: 9 cal ergo
3 minute: 8-10 pull-ups
4 minute: 10 alternating pistol squats / 5+5 box lowers

10+10 side crunches with kb
20 wall sit leg raises alternating

8-6-4-4-4 reps:

strict pull ups
strict press

Go every 3:30

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)

+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

1 minute : 6 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Plank Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups