1: 15 - 20 kb swing
2: 10 wallballs
3: 10 - 15 sit-ups

EMOM6

1. 40 - 50s plank hold
2. 25 + 25s side plank hold

CF Open 24.1

3 sets × 10 reps @moderate load

Go every 2:00

Toes to bar (kuopio) / Toes to rings (siilinjärvi) technique

AMRAP16 with partner

30 box jump overs
20 push-ups
100 single unders
20 toes to bar / toes to rings

800m Jog / 800m Row
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to working weight for SB cleans and squats
* Small sets of wall walks and bar muscle-ups between sets
+
Once through @ workout weight
200m Run / Row
2 Wall walks
3 SB squats
200m Run / Row
2 SB cleans
3 Bar muscle-ups

LÄMMITTELY
2 kierrosta
Varvas - kantapää nostot
Seinäistunnassa pohjenousut
Seinällä varpaiden nostot
Seinällä rangan rullaus
Kyykky kierto alas + pään ympäri lp
Vaaka + polvennosto lp
Kasakkakyykky + polvennosto lp
Kerä - kuppi
Selän ojennus päinmakuulla

KIERTOHARJOITUS
4 kierrosta - 35s./25s.
1. Maastaveto
2. Landmine työntö
3. Hiihtolaite
4. Gorillasoutu
5. Pallon heitto seinään kierrolla
Lepo kierrosten välissä

5 sets:
strict pull up 3-3-1-1
30 s rest
ring dips x 3-6
30 s rest
dual KB farmers carry (heavy) x 20 m
60 s rest

20'min to find your 1RM
Thrusters (From rack)

Accessory: 2 Sets for Quality

10+10 - 3point single arm DB row
10 Seated Band Row
10+10 Side Plank Rotations