EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Light Cardio with Ergos 90 - 120 Minutes

A,
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]

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

B,
Every 1 min for 20 mins, alternating between:
AMRAP in 1 min of:
5 Push Jerks, 70/47kg + 10 Pull-ups
Rest 1 min
AMRAP in 1 min of:
5 Hang Power Cleans, 70/47kg + 10 Toes-to-bars
Rest 1 min

Complete in teams of 2.

Partner 1 Completes the work while partner 2 Rests. Alternate throughout the 20 min EMOM.

This is 1 min of work and 1 min of rest for the individual.

Score is total rounds/reps.

B,
3 rounds for quality of:
10 R Paloff Press, pick load
10 R Teapots, pick load
Suitcase Carry, pick load, R 15m
10 L Paloff Press, pick load
10 L Teapots, pick load
Suitcase Carry, pick load, L 15m
Rest 1:30

Accessory

3 Rounds

8+8 Db single arm seated press

8+8 Db single arm bent over row

10 Face pulls

10-20s L-sit hang

10 Minutes of Handstand Skill Practice  

OPTIONS
* Freestanding Handstand Hold
* Freestanding Handstand Push-up
* Handstand Walk
* Handstand Walk Obstacles
* Handstand Pirouettes
* Press to Handstand
* Wall Walks
* Wall Facing Handstand Push-ups

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

A) Amrap 12
500m row
12 clean and jerks (85% of 1rm)
12 burpee over bar

Rest 5min

B) Amrap 12
500m bike
12 snatch (85% of 1rm)
12 t2b

Superset!
4 work sets!

Close Grip Floor Press in Bridge x 5.
- build in weight, try to improve on last week
Rest 45s.
Archer Ring Row x 6-8 each.
Option: 8-12 Ring Rows
Rest 45s.

EMOM x8
1) 7 Medball Clean + 7 TTB
2) Ski 45sec (or other machine)
RPE 3, nice little sweat

For Time: 
30-20-10
Medball GHD Sit-Ups 6 / 4.5 kg
Calorie Ski Erg
Burpees To Target (6")  

*Women to 6-in. riser