Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

Alkulämmittely ja mobility

8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min AMRAP
10 jalkojen nostot kk yli
5+5 rive kp/kk
30 naruhyppyä

Loppuvenyttelyt

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

restday

10'AMRAP
10 Alt. DB snatch

10 burpee over the DB
1 wall walk

Handstand
warm-up: ZOO walking + 4 slider
NEW!!!! core traning

handstand progression and walk tips
WOD: TEAM VS TEAM
Handstand for time (3 types)

FOR TIME
21-15-9
RING DIPS
DOUBLE KB THRUSTER 24/16-16/12
*EVERY ROUND 20/15 CAL BIKE OR 30/24 CAL ROW

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Push press
EMOM x 10
3 reps @ 70% 1 RM