5 rounds for time:
15/12 cal AB
10 Ring Support Tuck Ups
5 Devils Presses 2x22,5/15kg

Strength:

A, 4 sets:
Goblet Band Spanish Squat x 12
DB Sumo Squat w/ pulse x 8 @mod-heavy

B, 3 Sets:
Seated Single Leg KB Tibialis Raise 10/10 @light
Single Leg DB Calf Raise 10/10 (elevated) @light

WOD:
Kettlebell AMRAP 10 MINS
2-4-6-8…
KB Deadlift
KB Russian Swing
KB Goblet Squat
KB Goblet Lunges

RX: @24/16

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

3 RFT (high quality)

10 Alt pistols
10 HSPU
10 KBS 32/24kg

TC 8min

Handstand walk technique

then

EMOM 6
7,5m HS Walk

LÄMMITTELY
Liikkuen aktivoinnit ja availut
Tasapainoharjoituksia paikallaan

VOIMA
3 x 8 yhden jalan maastaveto
3 x 8 lattiapunnerrus

LOPPUTREENI - KEHONPAINOLLA
2-3 kierrosta, n. 1 min / liike
1. Lankussa ylävartalon kierto
2. Askelkyykky ylävartalon kurotuksella
3. Seisten kuminauhan vienti yläviistoon + niskan taakse
4. Seinäkyykky

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

6 Rounds For Time :

500 Row / 1k Bike, alternating between rounds
15 Push Press 45/32,5kg

TC 20

A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip position

B)
Power clean and split jerk
8 x 1+ 2