HSPU / TTB prep

2 Rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars

10 sit-ups
10 hollow rocks
20 russian twists
0:20 + 0:20 side plank hold

Lämmittely:

Kivi-sakset-paperi

Mobility

Taito/Voima:
Kyykky

WOD
10min AMRAP
8 Kyykkyä
5 Burpeeta boxin yli kiiveten
8 Maastavetoa (KK)
2 kierrosta juoksua salin ympäri

4 Rounds

5 Weighted Pull-Ups
5 Incline Bench Press w/ DB´S

Rest 2:30 between movements

EMOM 5:
1 Power Snatch @80-85%

WOD- Liiga klo 15:00

Abs: 3 rounds of
5 Ab-wheels
10 Windshield vipers (hanging)
15 Weighted AMSU
20 Landmine twists
max strict T2B
Rest

6 x alkavalla 2 minuutilla
2 rinnalleveto riipusta, rakenna päivän raskaaseen painoon

Front squat 12-10-8-6 reps, then max @ 90 %

3 rounds of:
10 Ring rows
15 KB swing
20 Gorilla rows
15m + 15m Unilateral walking lunges
Rest