Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

Bent over row 10-8-6-6 reps

3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

3 Giant Sets:
200ft. Double KB Carry**
10 Deficit Kipping HSPU (10/5cm)

** 1 Bell Dront Rack + 1 Bell OH

125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23¨
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

5x
Clean pull + Power clean + Hang squat clean

@max 60%

Run/Row/Bike easy 45min.

Alkulämmittely ja mobility

Riveä, raaka riipusta

8min amrap
10 tangon yli burpee
5+5 kp tempaus

Loppuvenyttelyt

5x500m row rest 1:1