Kyyyllä, no nyt teki gutaa vaikkei twisted lisko tainnu ihan nappii mennäkkään ;D

3 sets:
5-15 strict pull up/ring row
12-16 Double KB/DB box step over
15-25 wall ball

Toinen tekee aina kokonaisen kierroksen kerrallaan!

2-3 min light cardio
1-2 min banded bully each side
1-2 min hamstring strech each side
1-2 min v-sit strech

WU
4min. kävelyä ja juoksua
vuorotelllen
+
run wu videolta

Back squat amrap @80%
+
Snatch pull 5x2

OPTIONAL COOL DOWN

FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog

PARTE A

Warm up
Clean warm up
Then 3 round
30” Wall Sit
20 box step over
10 mt duck walk

PARTE B

Front squat :
2 set
5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1

Run

3x 400mt slow

 400mt medium

 400mt fast

Rest 3’

C2

14’ EMOM

6 Double Db Thrusters 20/15kg

8 Handstand Push Up

PARTE D
Wod a team
TC: 40'
4RND
10 GTO S. 50/35KG
20 HSPU S,
30 PULL-UP
40 CAL. SKI ERG
REST 5'
4 RND
800 MT ROW
40 DL BW
30 W. BALL
20 ALT. DB SNATCH

Power clean and push press triples up to a heavy set

A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps

4.Core
EMOM7: abs