4 rounds:
12 ring row
12 plank shoulder taps
6+6 KB push press
12 hanging leg/ knee raises
-rest 1-2 min between rounds-

Warm up
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

then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

then
3 sets of
1:00 ski or row
5 inch worm with push up straight to strict/jump pull up
12 alt leg v-ups
12 ring row
:30 HS HOLD

then workout prep
5-10 ghd sit ups
1 legless or normal rope climb
3-4 Deficit HSPU

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

Take it easy for a few days and then test your new maxes.

• Pulling movement: Use the same weight as in the 5rm pull-up progression and try your new max set with that weight.

• On the pushing movement, try for a new max set on the movement you picked for the progression.

You can do it!

Warm up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it

Every 5 mins x 3
600m run
10 KBS
10 Burpee

A: Leg press 4x5
B: SL leg extensions 3set
C: Standing SL leg curls 3set
D: Adductor exercise machine 1xMax
E: Seated calf raises 3set

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

2 rds:
1min.: Row/Bike/Run
10 KB swing
10 Qoblet squat
10 Ab twist

• 2 rds:
  10-20 DU's
  6 DB snatch
  6 T2B
  6 Wallball

• Mobility...