45min EMOM:
1) Row/Assault/Shuttle Run/...
2) “round of Cindy”:
5 Pull-Up
10 Push-Up
15 Squat
3) rest

Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta harjoituksen tarkoituksena ei ole polttaa itseään aivan loppuun.

Ohje: tee tasaisella tahdilla harjoitus läpi. Vähennä tarvittaessa toistojen määrää, sinulle pitäisi jäädä ainakin 40sec lepoaikaa (ei haittaa jos hieman menee lepominuutin puolelle Cindy).

Voit skaalata ylöspäin tekemällä leuanvedot Muscle-Uppeina (pienennä tarvittaessa määrää) tai C2B leuanvetoina.

Weighted pull-up
4x8

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Saksityöntö telineestä

5 x 5

1) EMOM X 8 Minutes:

• Min. 1 - DB Push Press x 8 @ 30-50/15-35 lbs.

• Min. 2 - DB RDL (Romanian Deadlift, also known as a Stiff-Legged Deadlift) x 8 @ same weight as DB Push Press

*For the DB RDL, you will take the DB's and, with a slight bend the knees, shoot your butt back visualizing that you are trying to touch a wall behind you and, keeping your legs straight, lower the DB's towards the floor. This is a terrific exercise for building strength in the hamstrings and lower back that results in greater strength in the barbell Deadlift, as well as other movements that heavily recruit the hamstrings, such as Snatches and Cleans. The biggest focal point is to ensure that your back stays flat and never rounds over into a turtle shape. You want to go as low as you can take the DB's while maintaining a flat back. They DO NOT have to touch the floor if you cannot get them to the floor without your back rounding over. You will know you are doing these right if you feel a good burn in your hamstrings. In addition, there is no tempo with these, but they should be performed in a controlled manner. Doing these as fast as possible completely defeats the purpose of the exercise.

6 x legless ascents
Feet descent

6 x feet ascents
Legless descent

5-4-3-2-1 Rope Climb
400m between each set

15-12-9-7-5

-Valakyykky + 1 sek pito kyykyn ala-asennossa
-Leuanveto
-Kylkilankkukääntö

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 kick to split leg handstand with a 3s hold
- 20 wall assisted handstand shoulder shrugs

Complete:
- 50 alternating, slow and controlled handstand shoulder taps

3 rounds:
- 30 hollow rocks
- 30 arch rocks

5 rounds: 15sec on/45sec off
1: Burpees
2: WPU 12/8kg
3:DB Hang clean+Press 20/15kg
4: Box jumps 45/30cm

Dead Lift 3-3-3-3-3, samtliga 3:or ska vara tunga, ca 80-90% 1RM
+
Partner WOD:
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees