3 min max toistot naruhyppy
2 min max toistot varpaat tankoon
1 min max toistot etunojapunnerrus
3 min max toistot burpee
2 min max toistot linkkari
1 min max toistot vauhtipunnerrus käsipainoilla

Tulos toistot yhteensä

For Time:
150 Wallballs 9 / 6 kg to 10/9ft.  

On the Minute [Starting at 0:00]:
30 Double Unders

4 kierrosta:
10 istuvaa jalkojen nostoa, nosta ja laske hitaasti (ei pitoa ylhäällä)
10 punnerrusta
10 skorpionia (5 per puoli)
10 rinuli selänojennusta (supermies, pidetään rinulin käsivetoliikkeen ajan)

Tulokseen tehtyjen kierrosten määrä ja kommentteihin fiilikset!!!

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

With mobility band hooked high: lat focus, tricep opener
With mobility band hooked low: ankle, hips

Dowel dislocated eagle grip and conventional - keep fingers on dowel focus on wrist and forearm mob.
Pool cue drills

OH Squat with dowel
beast activations, 3 point and 2 point

Zombie squats, 2-3 minute rack position coaching
Tricep Roll on Barbell

15 minutes

Alkulämmittely ja mobility

Otm 10
1)5 pystypunnerrusta
2)6 takakyykkyä

Parin kanssa, toistot saa jakaa miten haluaa:
50 seinäpalloa
50 rengassoutua
50 selänojennusta boxilta
50 punnerrusta
50 istumaannousua
50 burpeeta
1km kone

Loppuvenyttelyt

30 minutes For load:

8-12 Dumbbell Bench Press
8-12 One Arm Dumbbell Row ( each )
15 Hanging Knee Raise ( strcit )
8-12 Banded Triceps Pull Down

6 Intervals*

• Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

1-minute rest b/t repeats

Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.

Total 90min

BMU practice for 20min, 7 sets
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
> Vaihdettu tempaus samoille jaloille, tempaus
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
AB 15/12
14 Wall Facing Shoulder Taps
10 Quadruped Thoracic Rotation/side