VAPU, niskasta saksissa 3x5

Raakarive + rive riipusta, puolesta reidestä

1+1@70 x 5

VAPU, 2 sekunnin pito ylhäällä

3x3@85%

3 kierrosta:
35kg tankosoutu
10kg vatsalihasliikkeet kiertäen kiekolla
1min lankku

Olkapääjumppa päälle

2000 m run over the stair
21 OVHS 40kg
2000m run over the stair
15 Thrusters 50 kg
2000m run over the stairs
9 Frontsquat 60kg

Standing Barbell Shoulder Press with 3 Second Pause at Top of Lift

Takakyykky 6x3@85%

Puolesta reidestä työntöotteella tempaus + tempaus

7 x (1+1)@50-60%

Te veto + tempaus, polven alta

8 x (1+1)@70-85%

Sivitauvitukset 5 x 15+15

Strength/Skill:

Upper Body Push and Pull Development

Workout of the Day:
Three times through:
Complete as many rounds as possible in 3 minutes of:
7 Shoulder to Overhead
7 Chest to Bar Pull Ups
rest 2 minutes and pick up next round where you left off

Pre-WOD:
Work up to a heavy single movement complex consisting of the following:
- 1 DL
- 1 Hang Clean
- 1 Front Squat
- 1 Jerk
Never release bar, progress to each movement and add weight each complex.

WOD - For Time:
- 20 Deficit Hand Stand Push Ups
- 30 Front Squats (#135/95)
- 40 Burpees

Post-WOD:
- Accumulate 2 minutes of L-Sits

Burpees ... oh my. Always a good reminder of "suck" and how you are getting better at managing that.

3 rounds
400m run
30 double unders
20 squat jump
10 burpees

RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Head BE
10 Around the world

MOBILITY 1h

5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Headstand Back Extension
10 Around the world

1h Mobility

RUN:
15Km