EMOM 35 (45s ON, 15s OFF) 6 rounds
1) row
2) burpee box step ups
3) medball carry
4) plate ground to overhead
5) v- ups / tuck ups

Upper-back Triset: 3 x 10 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

105 min
Warm up for 15 min

1.HSW
- 15 m

2.Butterfly pull up
- 40 reps

3.CTB
A. Kipping chest to bar practice
- 4 4 4
B. 3 x max reps
- 6 7 7

4.Power snatch + Squat snatch
1+1 up to 85 % effort

5.Strength - not done
3x10 Heel elevated Goblet squats
3x8+8 Single leg KB RDL
- Rest 60 s. between sets, alternate exercises-

4 x 2 @ 73-77% of jerk 1RM

1 RM työntö saksaamalla

CORE
4 kierrosta:
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow hold

*Mahdollisimman pienin levoin kierroksen aikana. Lepää kierrosten välillä tarpeen mukaan.

7 ROUNDS FOR TIME:
10/7 CAL ROW or 7/5 CAL BIKE
10 DEADLIFT  100/70 - 70/50
30 DU or 90 SU

Omatoiminen extea

AM: 45 min
2 min run/1 min walk

PM: 120 min
Warm up for 15 min
1.MU
- Skill drills
- MU 8x1 + 6x2 = 20 MU

2.Ring muscle up accessory
- False grip hollow hang -
- Jumping muscle ups -
- Strict MU
- 1 1 2 3 3 = 10 reps

3.Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day
- Not done

4.Accessory
3 sets:
10 Archer ring rows
10+10 Side plank rotations
- Slow and controlled

0:00-20:00:

3 RFT:

9 BMU
12 cal ski
9 power snatch @60kg
12 cal ski