WU
3rds
10x air squat
10x scapula push up
10x one leg V-up

5 set of 5 Front squats done in controlled way

• For Time:
Rope Climb 7/5 reps
Handstand Push Ups 35/25 reps
Rope Climb 5/3 reps
Handstand Push Ups 25/15 reps
Rope Climb 3/1 rep
Handstand Push Ups 15/10 reps

Clean&Press Ladder
1->5
5->1
Snatch Ladder
1->5
5->1

3x
5-5 Half Knee Press
10 Goblet Squat + Bicep Curl
20 Glute Bridge

Wod
50-40-30-20-10
American swing
Sit-up
Timecap: 12 mins

Afterparty

Plank
1 min front
1 min side
1 min front
1 min side
1 min front

A.
2 rds:
5 Walk out + Push up
5+5 Spider lunge + twist
10 Air squats
15 Sit ups

2 rds:
3-6 Deadlift
3-6 Hang Power clean
3-6 Push jerk
20-30 Double Unders/Single Unders

Mobility...
- Shoulders
- Ankles/Calves
- Lunge complex

B.
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (w/ 2xDB/KB)
30 Double Unders
10 Push Jerks (w/ 2xDB/KB)

C.
EMOM x10:
1.) OH/FR Walking Lunges
2.) Plank hold

5 x 5
Hitaasti alas

• For Time:
Row 40/30 Kcal
One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
Row 40/30 Kcal

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 25 s on / 70 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP
• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 4, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

1A) T2B power, Stirict T2B 4x3
1B) T2B tech kipping feet raise 4x10