Movement prep

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
10 Goblet squats
10 Push ups
5 Pike to planches
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
Build to workout weight for the cleans
* Practice sets of wall balls, toes-to-bars and few ring muscle-ups between weights
+
@ workout weight
15/12 (cal) Row
12 Wall balls
6 Toes-to-bars
3 Cleans
1-3 Ring muscle-ups

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise
(use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Skills

Metcon amrap 20min
8 Boxin yli burpee
10 WB
12/15 Cal
1min tauko

Vaihtoehtona leuanveto

LÄMMITTELY
Levypainolla tasapainot ja herättelyt
Availut
• Lisko
• Lähentäjävenytys kierrolla
• Selän ojennus boksilla
• Perhonen renkailla

VOIMA
4 x 4-6 leuanveto tai kulmasoutu tangolla

AMRAP 15min
150m laite
10 x landmine twist
150m laite
10 x maastaveto kkt
150m laite
10 x penkkipunnerrus

RestDay!

Warm up:
3rds, nostata pyörässä aina tahtia!
1:00 - :45 - :30
6 Samson
3 inchworm to push up
3+3 spider stretch
12 bird dog
6+6 one arm seated db strict press
12 reverse lunge ->r2: 12 reverse lunge @käsipaino pystyssä rintakehää vasten eli goblet ->r3: 12 reverse lunge @empty barbell (tanko räkistä niskaan)

1) every 2:30 x4:
10 reverse lunges @light to moderate barbell
12 alternating double bumbbell seated strict press

2) 12min with a partner, you go i go-tyylillä:
-Max cal @Bike Erg-

10 plate ground to overhead
10 plate forvard lunges @place
5 plate thruster
5 burpee plate over / Sara burpee askeltaen tai boksi nousu
* toinen tekee koko kierroksen putkeen, ja toinen polkee maximi calorit bike ergillä sillä aikaa*
**jos teet yksin, polje 1:1 pyörällä kierroksen jälkeen

12' AMRAP
12 burpee
12 tuck up
12 alt. DB snatch
3' rest
9' AMRAP
9 burpee
9 V - up
12 alt. DB snatch
3'rest

6' AMRAP
6 burpee broad jump
6 ttb
6 DB goblet thruster

EMOM 10

6-10 Bar-facing burpees @ as fast as possible

Intent.Develop your top end bar-facing burpee cycle speed (early rounds) and work on your ability to maintain a fast but repeatable speed under fatigue (later rounds). Only do as many repetitions as where you can still keep a fast speed (reduce reps on later rounds if needed to do so).