WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
+
2rds
5+5 hang power snatch
10x DU/jump over line

A: Weighted pull ups: Build up to 3RM in 5sets

B: Partner wod
Row 500/400m each, partner in wall sit
And then
50 thrusters 40/30, partner hanging
And then
50 Kb swing, partner in plank
And then
Row 500/400m each, partner Wall sit
If Wall sit is broken before the rowing is done 10 Burpee penalty.

WU
2rds
8m bear walk
12x plank shoulder tap
5-10x table top lift
+
2rds
1xwall climb (jätä pois, jos et tee wodissa)
8x scapula push up
10s hollow hold
+
3 lämmittelysarjaa
HSPU/pike push up

Rest day

For quality
3 - 4 rounds
Man on Fire x 8 (4 x side)
Wall ball sit up, isometric 20 - 30 sec
Knee extension, floor position x 8
V-sit up position, isometric 20 - 30 sec

-Agilityä

-5 x rive riipusta + maasta + saksityöntö

7 Bar Muscle-Ups
50 Wallballs (20/15lbs)
30/24 cal Bike / Row

4 rounds:
10 tempo goblet squats (2020)
20 glute bridge
-rest 1 min between rounds

EMOM 6
1. 10-12 bulgarian split squat (right)
2. 10-12 bulgarian split squat (left)

RMU
Wu:
Classic gym
2x5 ring push up
2x5 ring pull up
Core
Hollow arch to ring

Skill
RMU to knee 2x5
RMU to jump 2x5
Ring Kipping 4x5
RMU to help
RMU

Workout 00:00 ring pull up 3/5, 00:300 ring push up 3/5
5-10 rounds

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 1,25 tai 2,5kgn korotus