Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

2 mi run along waterfront

WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

3:00 Echo bike
3:00 Run
+
2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Pyöritykset nilkka vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Hyvää huomenta istuen
3. LLA - punnerrus jarruttaen
4. Uimari päinmakuulla

VOIMA
3 x 8 maastaveto

KIERTOHARJOITUS
2-3 x 35s./20s.
1. Rengassoutu
2. Landmine twist
3. Seisten lonkankoukistaja minivk
4. Pull over (jalkojen laskuilla)

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

ABS: 3 rounds of:
10 Weighted AMSU
30s Plank hold
10 Ab-wheels
30s Plank hold
10 T2B
30s Plank hold
Rest