1min max reps for unbroken double-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

4x
4min. ON / 4min. OFF:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & 2x B

Linkki tulee tähän n. 30 min ennen treenin alkua

https://us02web.zoom.us/j/86445370545?pwd=eHl6aUk3MmdCallUWWZIU0xIWjIyUT09

Handstand progression
Warm up
8-10 stand walking
core progression, 4 sliders,

Handstand exercises:
30" handstand with wall for back
30" handstand with wall for front
30" handstand with wall far from wall
15" 90° handstand x3
after every rounds relax 30 "
muscle tone exercises: 4x30"

(handstand falling variaction)
wod: core: 35" work 5" rest 12 rounds

Maksimit, tänään Sawon kisoissa tai huomenna Leppävirralla.

Kisaryhmän treenit

DELOAD week

2 rounds:
5min Row (easy)
2min REST
5min Ski (easy)
2min REST
5min Bike (easy)

+Mobility

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
B) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

3 RFT
400m run
25 Pull-ups
15 HSPU