Monday

Suokissa perinteinen eli 2. JuhannusEva. Aika 43.12!! @20kg kuukelilla💪. Parannusta viime vuoteen reilu kaksi ja puoli minuuttia😄 HYVÄ MÄ!!! TOSIN hävisin Miskalle 2sek, eli yhden leuan!!!!!

3 x 50 m farmarikävely, (2 x 40/28 kg) + 50 m kelkantyöntö, (30/20 kg)

Strength: 20 mins to build up to a 1rm front squat
0-10 (a set every 2 mins)
5x3-3 sec pause squats@70% and build
10-20 find a 1rm

Wod: 8 min ascending ladder
1/2/3/4......
RMU
HSPU

Wod: use this Wod to work on quality in your reps , pace it and work on meeting movement standards.

EMOM 20 Min
Even 20 Cal Row
ODD 10 Bench Press 50 KG

3-4 rounds of:
10 DKB fr. walking lunge
5+5 1-leg BB dl
8+8 band. rotation
1 set dragon flag

12 x 40s on / 20s off:
1) row or ski
2) DU / SU
3) burpee shuttle run
4) DB box step over 15/10kg

Palauttava kevyt 10-20:n minuutin soutu/pyörä

for time:
5km burpee broad jump

timecap:
3h

Practice Kipping/Butterfly

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood