OPTION 1.:

A.
2-3 rds:
6-9 cal Air bike
10 Air squat + 5 Push ups
10 Sit ups + 5 Active shoulders

Mobility:
- Lunge complex
- Up & down dog
- Pigeon strerch
- Couch stretch
- Shoulder pump

1 rnd: (Hard)
12 Shuttle run (5m)
12 Squat jumps
12 Sit ups

B.
AMRAP 20min.:
12 Shuttle Run (5m)
12 Squat jumps 
12 Sit ups

OPTION 2.:

A.
Row/Run/Bike/Ski
Warm up:
5min. Easy + 3x30s.hard/30s.rest
+ stretch

B.
6x6min / Rest 2min.
First 4min.: 90-95% (Moderate)
Last 2min.: 95-105% (Hard)

C.
Cool down:
5-10min.
+ stretch

Lepoja

AMRAP 17 ( Reps )
40 Box Step Ups 24/20"
30 Jumping Pull Ups
5 - 7 - 9 - 11 - 13 .... Power Snatch 47,5/35kg
20 Knees On Ground Push Ups
100 Single Unders

EMOM 8
1.12-15 jumping squat
2. 5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

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

2 rounds
2:00 cardio machine (easy/mod pace)
30-50 single unders
10+10 single leg RDL @ 7,5-10/10-12.5kg db
10+10 single arm db thruster
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD PREP
2-3 sets
2-3 strict hspu
2-3 c2b pull ups
4-6 thrusters, climb to wod weight
2-3 pull ups
2-3 kipping hspu

For time :

Row 1000m
30 Push Press 40/30kg ( rack )
Row 750m
20 Push Press 40/30kg ( rack )
Row 500m
10 Push Press 40/30kg ( rack )

TC 13

Parner wod

A,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
6 double DB thruster @15/10kg
8 V up
24 double under

Change when each of them are done !
Timecap : 12 mins

B,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
12 USA swing @24/16kg
12 Goblet squat @24/16kg

Change when each of them are done !
Timecap : 12 mins

C,
For time
100 cal row
100 box jump @60/50cm
Complete in any order ! Split as You wish!
Timecap : 8 mins

Warm up
Band Pull Aparts from different position
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
2
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
20 step back lunges
10 scap pull ups
5 kip to swings
5 kipping knee raises
10 v-ups

WOD PREP
2 sets
8 walking lunges @ mod weight / wod weight
3-5 toes to bars / knees to elbows

Viimeinen koitos ennen illan rientoja♥️
TBA