4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

AMRAP 15:00
15/12 cal row (sub 12/8 cal bike)
12 power snatches 75/55
15 TTB
12 OHS 75/55

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

---

Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 60s. Shoulder rotations w/ plates

• 1 rnd:
  10 Snatch grip deadlift
  10 Muscle snatch
  10 Press
  10 OHS

• 2x 3-position Snatch pull

• 2x 3 Snatch balance

• 2x 3-position snatch

• Mobility btw sets.

Rauhallinen tunti.

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 kick to split leg handstand with a 3s hold
- 20 wall assisted handstand shoulder shrugs

Complete:
- 50 alternating, slow and controlled handstand shoulder taps

3 rounds:
- 30 hollow rocks
- 30 arch rocks

A,
Power Clean + Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find your "perfect" 1RM for the day and accumulate 5 work sets throughout.

B,
As many reps as possible in 5 mins of:
Burpee
-- Rest 1 min --
AMRAP in 5 mins of:
7 Deadlifts @70/52kg
7 Box Jumps @60/50cm
-- Rest 1 min --
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-up 20/12kg
-- Rest 1 min --
AMRAP in 5 mins of:
7 Snatches, 34/25kg
7 Push-ups
-- Rest 1 min --
As many reps as possible in 5 mins of:
Row Calorie

Log your total reps completed for each movement.

C,
For quality:
Handstand Walk Practice, 15 mins

Practice for 10-15 mins.

3 Sets Of 4 @ 90 - 95%

• Bar Set To Knee High

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 10-15 toistoa
B) 10 shoulder taps / painonsiirto