Back squat 5rm
+
15min emom
7 dB C&J
8 burpees

Gymnastics Shoulder Flow video

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(24)
WRK 3:00 REST 1:00 x6
12 body builder broad jumps
12 kettlebell swings

Finisher
100 bicycles
1:00 quad stretch

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly x 30
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

3.SHSPU
A. Box pike HSPU 3-4 sets of tough effort
- Rest as needed
- Feet on 20" box
- 7 7 7 6

B. Assisted lift off hold 3-4 x Max effort
- Rest as needed
- 8 8 8 s.

4.Snatch
A. Build to heavy but technical single

B. 3x1 - 5 kg

C. Halting snatch pull
4x5 @ 100-105% of todays max
- Rest as needed
- 57.5 kg

5.Strength
A. 3 sets:

Ring plank hold x Max effort
Seated knee extensions x 15
- Not done

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Weighted box step up 3x12 reps

WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist

Run 8x 400m

Run 8 x 400 m, 90 min rest in between

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
Run or walk for 20 minutes or 2 miles

Finisher
50 knee tap crunch
1:00 butterfly stretch

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min