Rive+rive polvelta + työntö
2x(1+1+1)@70%
2x(1+1+1)@75%
3x(1+1+1)@80%
1x(1+1+1)@82%
1x(1+1+1)@85%

dippi/ajo

5x3@120-130%

boksi hypyt 30 kpl

Alkulämmittely ja mobility

Harjoitellaan käsilläseisontaa

Wod 2 kierrosta 30s/30s
Soutu
Kyykky
Punnerrus
Boxin ylitys
Kaaripito

Loppuvenyttelyt

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body

10 x 3 Overhead Squat

In partners totalllll reps

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Scissor Lunges
100 Hollow Rock
.5 on curve

Must complete all of one before moving on to next. Can be done in any order.

30min cap

35

10 rounds for time of

• 5 weighted push-ups
• 10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.

A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

• For Time:
MB Wall Ball (9Kg) 50 reps
Plyo Box Jump Ups (60 cm) 50 reps
MB Wall Ball (9Kg) 40 reps
Plyo Box Jump Ups (60 cm) 40 reps
MB Wall Ball (9Kg) 30 reps
Plyo Box Jump Ups (60 cm) 30 reps
MB Wall Ball (9Kg) 20 reps
Plyo Box Jump Ups (60 cm) 20 reps
MB Wall Ball (9Kg) 10 reps
Plyo Box Jump Ups (60 cm) 10 reps
20 Min Timecap

20-14-8 reps for quality of:
One-arm kettlebell snatch
Press-ups

15 Minute AMRAP

15 Burpees
10 Toes To Bar
5 Handstand Push Ups