Lämppä leikkiä: peilileikkiä
Mobility

Joukkueena: vuorotellen hiihto 1000m

Core: 12x20/10s
Kuppipito ja kaaripito

Metcon
10min amrap
10m sivuttain lankkukävely
6x pallo olan yli
20s roikunta

Loppuvenyttelyt

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Penkki 4x8x65%

Pendlay Row 5x5

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

For quality:

2 x turkish get up, heavy, 1/ hand
4 x deficit strict handstand push up. Scaled from the box.
8 x weighted ring dip
16 x ab tuck maintaining the hollow body

Rest as needed.

-Warm Up
5 min AMRAP
10 Double Under (30 Single)
2 T2B (10 Sit up)
10 Air squat
Burgener Warm UP

-Strenght
3x8
Back Squat (90%RM)

-Skill
20 min
1 Power Clean
1 Front Squat
1 Jerk

-Metcon
6 RFT
5 OHS
5 Front Squat
5 Pull UP
200 m Row max effort

-Cash Out
Abs Tabata Mix

15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

20 back squats 100kg/75kg
2 rope climbs
15 deadlifts 100kg/75kg
4 rope climbs
10 cleans 100kg/75kg
6 rope climbs
5 front squats 100kg/75kg

15' skills
Chest to Bar Pull Up

5′ REST

FOR TIME:

80 Double Under
40 Thruster 20/15 kg
60 Swing 16/12 kg
30 Thruster 40/30 kg
40 Wall Ball 9/6 kg
20 Thruster 40/20 kg
20 Chest to Bar
10 Thruster 50/25 kg
10 Burpee Muscle Up

Time Cap 20′

AMRAP in 15 minutes of:
10 push press (moderate weight) : 40 kg
10 pistols : skaalaus, jalka toisen takana nilkassa - kyykkyyn
50 double unders : skaalaus 25 tuplaa ja ykkönen välissä

ensimmäiset pp ehjänä, loput pilkkoen, oli raskas paino...

3 täyttäkierrosta ja push pressistä 4 toistoa.

WU:
1000 m row

10 min double unders harjoitus 30 s työ / 30 s lepo

4x8 push press - nouseva paino 35 kg
4x8 kasakkakyykky