3 Round of:
GHD Sit Ups 20 reps
Strict Handstand Push Ups 15 reps
Double DB Front Rack Walking Lunge(2X22.5/15Kg) 20 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

leppee

EMOM 5

Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

Tempo Front Squat
Build to a Heavy Single
5 Seconds Down, 1 Second Pause in Bottom.

Deficit Deadlifts (3″ Riser)
7 Sets of 2 (Aim to Beat Last Week)

Conditioning
For Time:
100 Wallballs (20/14)
80/60 Calorie Assault Bike
60 Toes to Bar
40 Alternating Dumbbell Snatches (80/50)

Ski Erg Conditioning
4 Rounds For Time:
20/15 Calorie Ski Erg
35 Air Squats
50 Double Unders

Lepoja. Vauhdikasta ja erittäin villiä juhannusta jokaiselle Käpsylle!

Harjoitellaan köysikiipeilytekniikkaa

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

Dips 3 x 8

Aktiivi lepo/palauttava harjoitus

30-40 minuuttia puuhailua.