90 min
1.Aerobic work

A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 jing jang
10 swing kicks
20 jax

Metcon/*Rx(20)
Open gym
Make up a missed wod from this week, or last, or from the past.

We will resume hero/girl wod Friday next week.

Finisher
stretch and roll
100 bfsu

E2MOM for 8 rounds,
3 x bench press, AHAP.

Odd min: Partner A does the bench presses
Even min: Partner B does the bench presses

The result is the total of kgs pressed (the sum of all the kgs of all the presses)

DL:
1x20
3x10

Use 55-60% of your max. No belt, no bouncing. We will do this DL cycle for 4-5 week, so each week we add a bit weight. Rest 3min btw sets.

5 rds for time:
20 burbee
75 DU
10m HS- walk

Reverse hyper:
3x20-40
Accumulate 90s L-sit

7 Rounds ( for time)
1 Rope Climb (With legs)
4 Kipping Chest to bar Pull-ups (Gymnastic Kip)
5 strict Ring Dips

Rest 5 Minutes

10 Rounds
5 Kipping HSPU 0-3" Deficit
7 toes to bar

rest 5 Minutes

then:

40-30-20-10
Hollow rocks
Chest Facing wall handstand holds(1:00)
rest 1:00

5 sets of:
Ring Row (Tempo X131) 8-10 reps

Rest as need each sets

4 x
7 around the worlds https://vimeo.com/175741763
20 Tuck Crunch https://vimeo.com/177187933

Alkulämmittely ja mobility

Otm 10
Leuka
Pystypunnerrus

21-15-9
Thruster
Istumaannousu

Loppuvenyttelyt

4x4 push press
-increase weight on every set
-rest 90-120sec between sets