Tuomiopäivä 1

20 1-käden käsipaino thruster
15 boksin ylitys käsipainon kanssa
10 1-käden paholaisen punnerrus
40/30 cal pyörä/hiihto/soutu

Aikaraja 10min

EMO2M
6x 70%
1x 85%
6x 75%
1x 90%
6x 80%
1x 95%

5min of Double under of Triple
under practice

Then 3 rounds:
10 Cossack squats (alternating)
5 Inch worms + push up
10 Dragon lunges (alternating)
10 V-ups / Tuck ups

---

2 Rounds of banded shoulder
flow

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

A: Hip power snatch+ btn snatch grip push press+ ohs 4x3
B: Clean pull+hip power clean+ low hang squat clean 4x 3
C: Every 30sec.Triple snatch pull tng 6x @90% of max snatch

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest

For time

• 10 rounds of
  • 2 ring muscle-ups
  • 4 handstand push-ups
  • 8 kettlebell swings

♀ 53 lb
♂ 70 lb

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

then 2 rounds
1:30 ski
5 push inch worm with push up
8+8 single arm ring row
:30 hs hold
:30 Active Bar Hang
16 alt leg v-ups

test 1 set of workout movements
5-7 ghd/v-up/tuck up
1 rope or 3 strict chin up
2-3 kip hspu

Deadlift
3x8