Lepopäivä, Deload alakaa.

Pitkäää peekoo likuntaa luvassa.

Pari pientä kivaa Amrappia tangolla.
Vähän ylä kroppaa ja ala kroppaa.

RestDay!

Max freestanding handstand hold

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
EMOM 6 (0:40 work / 0:20 easy)
1) Row
2) SkiErg
3) Air bike

3 rounds for time

33 Box jumps (60/50 cm)
33 Jumping pull-ups
33 Kettlebell swings (16/12kg)
33 steps walking lunge
33 Knees to elbows
33 Push press (20/15kg)
33 Back extensions
33 Wall ball shots (20/14 lbs)
33 Burpees
33 Double unders

W.UP
2' OVERHEAD STRECT ON WALL
2' TABLE TOP STRETCH
2' SQUAT HOLD
2' HOLLW POSITION

AMRAP 6'
10 Ring Rows
15 Jump Squats
10 Shoulder Taps
15 DU/30SU

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @70-75%
INCREMENTO DEL CARICO RISPETTO LA SETTIMANA SCORSA
EMOM 3 REP NEI 90"

W.UP WORKOUT
4-6 RND
REST 1-3' PER RND

Standing Alternating Arm
Dumbbell Shoulder Press 5 per lato ( se si dispone di un solo DB, PRIMA 5 DX POI 5 SX)

Low Kettlebell Clean
to Overhead Press 10-12
AFFERRARE LA KB DA TERRA E PORTARLA AL PETTO CON UNO SQUAT CLEAN E POI ESEGUIRE UN PRESS VERSO L'ALTO

Scoring:

Conditioning
For Time
20 Thrusters 43-40/25-30KG
15 BMU
100 DU
30 Thrusters 43-40/25-30KG
25 C2B
100 DU
40 Thrusters 43-40/25-30KG
35 Pull Ups

FOR TIME
5 RND
500MT ROW/RUN
18 Goblet Squat 24-32/12-16KG
15 KB Swing 24-32/12-16KG
Rest 2'

Optional

3×10 DB Bench Press
4×15 V Up
5×1' Single Leg Wallsit 30" PER LATO

Warm up:
EMOM 9min
1) air squats, switch stance every 2 reps (narrow, wide, normal....)
2) windmills 4+4 (tuulimylly, käytä tyynyä, pulloa tms)
3) burpee + shoulder taps (pysäytys etunojassa, olkap. kosketukset)
Workout:
A) Amrap 10min
100 DU/200 SU
10 strict hspu (skaalaa esim: jalat sohvalla)
10 jumping lunges
-rest 2min-
B) Amrap 8min
8 burpees
8 V-ups
8 jumping squats
-rest 2min-
C) Amrap 6min
6 box jumps (tuolille, sohvalle tms)
6+6 thrusters (joku esine,paino toisessa kädessä)
60s plank hold

30x OTM

12/9cal bike
4-10 Reverse burpee
16-10 Box step up
20-30Fence/stick over jump
Rest
Endurance