*2s bottom pause

4-4-4-4-4

Go every 2:30

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1 x 9

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest

EMOM X9

1) L-Sit Hold 15-30s
2) Flutter Kicks 20-30s
3) 20-30 Russian Twist

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1) Sots press
3×10

B.1) Front squat + Jerk
3×3+3 @70% of jerk

C.1) Split jerk
10×1 @70-80%

D.) Front squat
1.) Building weight to a heavy set of 3
2.) 3×3 @90% of 3rm

E.) 3x
Db z-press ×10
Push up w/5.sec eccentric ×5

For time

-

• 1-2-3-4-5-6-7-8-9-10 reps of

  • Pull-ups
  • Front squats

• 21-15-9 reps of

  • Toes-to-bars
  • Hang power cleans

• 3 rounds of

  • 10 bar-facing burpees
  • 10 thrusters

Female 65 lb
Male 95 lb

EMOM 12

Minute 1 : L-Sit-ups w/ Plate
Minute 2 : Russian Swing
Minute 3 : 0:30 Active Hang on Pull-Up Bar
Minute 4 : 0:40 WallSit