-Harjoitellaan askelkyykky
-Erilaisia askelkyykkyjä erilaisilla painoilla
-Harjoitellaan kippi
-Harjoitellaan abmat sit up

90 min
1.Aerobic work

A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat

3x10/10 Standing one arm banded DB shoulder press. Use a thin band.

3 x max

2 Rounds For Quality

30 Second Dumbbell/Kettlebell Strict Press (you choose weight)
-30 second rest-
30 Second Ring Rows
-30 second rest-
30 Seconds Push-ups
-30 second rest-
30 Second Barbell Curls 45/35
-30 second rest-

EOM 12min
Perform 3 reps of hang power snatch on every other minute for 12 minutes.

Hero WOD: "Saman"

8 Rounds for Time:

13 Deadlifts 85/57,5 kg (185/125 lb)
17 Wall Balls 9/6kg (20/14 lb)
400 m Run

SET A | 3 rounds:
12 BB deficit reversed lunge
4-6 hanging leg raise / per side

SET B | 3 rounds:
8-10 BB good morning
20-30s copenhagen plank hold / per side

AMRAP10: (Ygig)
8 DKB deadlift
30s wallsquat hold (synchro)
8 KB squat
30s Mountain climber (synchro)