Warm Up
2 rounds
2 min cardio
10+10 half kneeling press
15 band pull aparts / ring rows
:30 hanging flutter kicks

Strenght
Shoulder Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press with db's x 4-5 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: double db thrusters 8-10 reps
even : ski x 30 seconds (mod/fast)

Shoulder press
5-5-5-5-5

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
.
E5MOM x 10

200-400m run

• remaining time easy bike or row

.
PK 1-2, not too FAST !!!
.
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

For time:
2 000 m run or 3000/2000 m row/ski
20 dual DB man makers
1,2 km hill trail run or 2000/1500 m row/ski
20 single DB devils presses
800 m run or 50/40 cal ski/row

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rnds for quality
8 hollow body pos. band lat pull down
5/5 one arm TRX row w. rotation
"10-15"" active hang "

superset, 6x
1 slow eccentric pull up (8-10 sec down)
8-10 shoulder taps in pike position (legs on box)

5rnds for time:
1 wall walk
5 hanging knee raises
10 air squat

T.C.: 6'

25kg, 27,5kg, 27,5kg, 30kg, 30kg.
Helppoa ja kivaa, liian kevyet painot loppusarjoissa! Loppureenin punnerukset tuntu, boxia vasten tein.

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + OHS
1×2× 2+2@barbell, 2+2@up to 70%, sn-%, rest btw sets 2min *3 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + PUSH PRESS + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + PUSH PRESS + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 65-70%, jerk-%, rest btw sets 2min *3 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - sn-grip
5+5@barbell, 3× 3+5@RPE7, 3 reps left, rest 2min

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video: RDL sn-grip

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

AMRAP 25
In teams of 3, YGIG, divide reps even

200m run (all)
30 KBS
30 wall ball
30 burpee no jump
rest 1min after each round