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 –

50 sit-up
50 russian twist
50 db floor press
50 pull over
50 shoulder press
50 hammer curl
50 lying leg raise
50 dead bug
50 chest fly
50 hollow rock

Time cap: 40min

LÄMMITTELY
2 kierrosta 40s./liike
1. Roikkuminen + lapavedot
2. Askelkyykky ylävartalon kierrolla
3. Käsien lähennys vk
4. Takaketju "paikoillaan kävely"
5. Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus

VOIMA
3 kierrosta
1. Lattiapunnerrus kp x 8
2. Sjmv kp x 8
3. Gorillasoutu x 8+8

AMRAP 10min
10 x korokkeelle nousu
10 x lankussa olkapääkosketukset
10 x pystypunnerrus
5 + 5 x kyykky käyntiasennossa

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Push jerk 3 RM, then max reps @ 80 %

8-6-4-4-4 reps:

strict pull ups
strict press

Go every 3:30

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1 minute : 6 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Plank Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups

Alkulämppä leikki
Mustekala

Mobility

Harjoitellaan tempausta

WOD
Emom 12
1) 45s Kone
2) 4-8 Pallo olalle
3) 4-8 Vauhtipunnerrus
4) Lepo

A)
EMOM 10 mins
1 Squat Snatch + 1 Snatch Balance + 1 OHS
- start at 60% of 1 RM snatch
- add weight each set if form allows
- Optional: 1 power snatch + 2 OHS

3 sets
AMRAP 5 minutes
10 hang power snatch @35/25
10 OH lunges (5/5)
10/8 calories bike/row/ski

REST 2 mins btw sets

Goal: 2+ rounds each AMRAP