Every 3 mins x6

10 hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes-to-bars
Burpees

15-12-9-6-3
HSPU
Run 400m after each set of HSPU ( No run after the last set)

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3

Lämmittely ja mobility

otm 12
10-15 s ks-pito
1-2 köysikiipeily

10min amrap:
4 burpee boxin yli
6 rengassoutu
8 kyykky
20s lankku

loppuvenyttelyt

Lattiapenkki nousu 1-3max
Sotilaspenkki 5x10-20 (kahvakuulat painona)
Leuanveto 5 sarjaa

Penkki 8x3x55%
Korkea lankku nousu 3-5 toistomaksimiin
Face Pulls 5x15
Vapaavalintainen ojentajaliike 50-100 toistoa

For time:
- 100 sit-ups.
- 90 Air squats.
- 80 Flutter kicks (each leg).
- 70 Push ups.
- 60 Cross crunches.
- 50 Box jumps.
- 40 Back extensions.
- 30 pull ups.
- 20 Toes to bar.
- 100 Sit ups.

Warm Up:
- Down and back run
- 20 Air Squats, Push Ups
- 15 Air Squats, Push Ups
- 10 Air Squats, Push Ups
- 05 Air Squats, Push Ups

Pre-WOD:
5 x 3 Bench Press

WOD - For Time:
- Wall Balls (10,9,8,7,6,5,4,3,2,1)
- HSPU (1,2,3,4,5,6,7,8,9,10)

I was last, so yeah, don't recall time. Was pushing to finish good HSPU sets :)