EMOM for 4 rounds:
1) Landmine twists
2) Bird dogs
3) Deadbugs
4) Rest

LÄMMITTELY
12min amrap
10 + 10 sivukävely kuminauhan kanssa
10 hyvää huomenta kepin kanssa
10 AKK - kobra
5 + 5 45/45 asennossa lonkan aukikierto
3 + 3 tgu alku

RENGASTEKNIIKKAA
- Turmariipunta
- Kuperkeikka
- Kulmanoja

VOIMA KIERTOHARJOITUS
3 x 8 mave
3 x 8 gorillasoutu
3 x 8 lattiapunnerrus kp
3 x 8 arnolds press istuen

3 rounds for time:

10 wallballs
10 air squat jumps
14 alternating single leg v ups
10 alternating pistols or scale to bench pistols

Timecap 10min

5 burpees to target
5 american swings
5 push ups

1) Banded strict pull ups
3 sets x 6

Go every 2:30

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2) Knee tuck chin up hold
3 x 5-30s hold

Go every 2:00

Bodybuilding;

3-5 rounds:
8-10 bench press
8-12 ring row
10 barbell/ db curl
15 banded tricep

*

Echo sprints 3x 20s

(start every 3min)

T2B and kipping pull up technique

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Skill-AMRAP15
13/10 cal bike erg @easy pace
45s practise T2B's / kipping leg raises as high as possible
13/10 cal bike erg @easy pace
45s jumping pull-ups

2 rounds:

10 x seated WB side throws to wall / side
10 x controlled toes to post
30s reverse plank hold

*rest 1 min between round

3 rounds for quality:

20 kneeling landmine twists
5+5 windmills
60s chinese plank

*rest as needed between movements

A:
Skill Primer
Dip Muscle Clean, Hang Muscle Clean & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Power Position Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)