Alkulämppä leikki
Mustekala

Mobility

Maastaveto
4x6

WOD
3x 2min ON 2min OFF
8 KK-heilautus
4+4 Askelkyykky
8 Seinäpallo
8 Istumaannousu

*Jatka siitä mihin jäit

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 –

Every 5 min x 8 sets (4 each):

A. 500/400 m row or ski
25 KB swings 24/16 kg

B. 1000/800 m bike
8 pull ups
12 dual DB front squats

Alternate stations.

7 rounds for consistency:
60 s row/bike/run/ski
15 squats
60 s row/bike/run/ski
10 push ups
60 s row/bike/run/ski
5 strict pull ups
1 min rest between rounds

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%

For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs

any ergo 40 cal
12 double DB hang squat cleans
40 box step ups with medball
any ergo 40 cal
12 double DB hang squat cleans
run 400m

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.

60m sukkulajuoksu
40m kelkka
60m sukkulajuoksu
100 sit up
60 m sukkulajuoksu
40 m walk lunge
60m sukkulajuoksu
40m burpee
60m sukkulajuoksu
100 wall ball