3 kierrosta laadukkaasti

12m Eturäkkiaskelkyykkykävely
10-15 Selän ojennusta boxilta

WU
2rds
5+5 KB around body
10x tuck crunch
5+5 KB around head
+
2rds
3+3 hang clean & jerk
3x KB/DB over burpee
3+3 hang snatch

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds of :
2:00 rowing@ easy/mod pace
10+10 suitcase deadlift @ 10/15kg DB/KB
10+10 single arm upright row
10+10 half kneeling press
8 wall squats
8 wall ball shots

”Seven”

seven rounds of:

7 hspu
7 thrusters 60/42,5kg
7 knees to elbows
7 deadlifts 110/75kg
7 burpees
7 kb swings 32/24kg
7 pull ups

Warm Up - 3 rounds at brisk pace:
10 Assault Bike Calories
5 Barbell Deadlifts, 45/35
5 Barbell Hang Muscle Cleans
5 Barbell Front Squats
5 Bar Facing Burpees

We will need to move quick into the strength part as the WOD is long.

Strength - Squat Cleans:
EMOM x 10

2 Squat Cleans, 70% 1RM

The focus of this piece today is to do touch and go doubles every 1 min and build up your ability to cycle a moderately loaded barbell.

WOD
3rds
5+5 hang clean + jerk
5x KB/DB over burpee
5+5 hang snatch
5X KB/DB over burpee

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24"/20")

Rest 4 Minutes Between Rounds

Round 1: 61 / 43 kg
Round 2: 52 / 38 kg
Round 3: 43 / 29 kg

Build To Heavy Complex:
1 Power Clean
1 Squat Clean

4 rounds of:
8 Good mornings
16 Back extensions
8 Ring rows
16 MB over shoulders
Rest

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit