3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

Alkulämppä leikki
Mustekala

Mobility

Maastaveto
4x6

WOD
3x 2min ON 2min OFF
8 KK-heilautus
4+4 Askelkyykky
8 Seinäpallo
8 Istumaannousu

*Jatka siitä mihin jäit

Alkulämppä leikki:
Häntähippa

Mobility

Harjoitellaan HS-liikkeitä

WOD
Emom 9min
1) vapaavalintainen roikunta
2) hsw tai seinäkävely (n.45s)
3) Lepo

5 sets:
2 Back Squats @85%
- After each set 10 KBS (RU) 32/24kg
- Rest 2-3min btw sets

Alkulämppä leikki
Reaktiopeli

Mobility

Harjoitellaan tempausta

WOD YGIG 10min
200/400m Koneella
10 Boxihyppyä
12 KP-tempausta

6 min on, 1 min off for total of 6 rounds (2 each):

A.
Ski for calories

B.
10 DB thrusters
6 T2B
50 double unders

C.
15/12 cal bike
10 DB power cleans
8 box jump overs (24”/20”)

Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 3-5 Wall Walk
3: 1 Set of Kipping Pull Up
4: 1 Set Of T2B

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 30s HS Hold (against wall)
2: Max Reps Strict Press @20kg (cap 45s)
3: Rest