Juoksu intervallit
3-4x 1200m (vauhti +5s 400m)
Rest 3 min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

3 rounds of
10 x Goblet Squat Clean
10 x Sumo Deadlift High Pull
10 x Goblet Thruster
Rest: 1 min

Wod
Amrap 10’
10 m Hamstring March @20/12
20/20 m Suitcase Carry @24/16

HS hold practice

The GLIDE KIP

For Time

30 Thrusters 42,5/30kg
20 Burpee Box Jump Overs 24"/20"
10 Rope Climb
20 Burpee Box Jump Overs 24"/20"
30 Thrusters 42,5/30kg

CAP 15

For time

• 800/1,000-meter row
• 150-foot handstand walk

Kipping HSPU
Butterfly Pull up

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

5x 2 Hang power snatch + 2 Power snatch 50-60%