8 × 3 min on / 2 min off (40 minutes total)

A)
6 single arm devils presses
12 box jump overs
10 cal bike erg

B)
20m walking lunges with db
2 wallwalks
10 cal row

C)
12 single arm thrusters
8 db over burpees
10 cal bike erg

D)
20 kb swings
10 toes to bars
10 cal row

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)
10 Banded scapular floor angels
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)

dolphin push up 3x6

prone W raises 3x10

BB press 2RM

7-7-5-5

Go every 2:00

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

Teams of two, split anyhow.
80 cal erg
60 deadlift (farmers hold with 2 KB)
50 Partner wall ball
40 Burpee box jump over (split)
50 Partner wall ball
60 deadlift (farmers hold with 2 KB)
80 cal erg

Time cap 25min

-ring muscle up & progressions
-gymnastics holds: handstand hold