3 rounds for Q: (20min)
8/8 single leg hip thrust/glute bridge V.1-2 (2-0-X-2)
8/8 side plank rotation V.1-2
8 banded reverse nordic V.1-2 (2-0-X-1)

Liikkeet laatua vastaan. Pidä noin 60s levot liikkeiden välissä. Huomio liikkeiden temmot.

100cal ergo
30 KB/DB hang cleans (16/24 kg)
160-m KB/DB farmers carry (16/24 kg)
60cal ergo
20 KB/DB hang cleans
80-m KB/DB farmers carry
20cal ergo
10 KB/DB hang cleans
40-m KB/DB farmers carry
10cal ergo
– Use two KB/DB

Scaled WOD
For time:
50cal ergo
20 KB/DB hang cleans
160-m KB/DB farmers carry
30cal ergo
15 KB/DB hang cleans
80-m KB/DB farmers carry
10cal ergo
10 KB/DB hang cleans
40-m KB/DB farmers carry
5cal ergo
– Use two KB/DB

10min for Q:
3 strict pull up
5 push up
7 hollow rock

Rpe 3

Tee harjoitus laatua vastaan keskittyen hyvään liikehallintaan. Valitse skaalaukset omalle tasolle sopiviksi, jotta annettu ohje toteutuu. Skaalaukset: pull up - banded - low bar push up - kulma hollow rock - tuck hollow rock

A) Front squat
3 x 5 x 75-80% / rest 2 min

B) Back squat
1 x max reps -2 @75-80% 1RM front squat

C) Accumulate
4 min wall sit
4 min plank hold

E2.30M x 6

1 squat clean & jerk + 20s rest + 1 squat clean

Start at 70% and up to max 85% of 1rm c&j.

1x5 Deadlift

• 5-10kg more than last time

Back Squat:

• Build up to heavy Double (not max!)

Paused Bench Press, 2-3 seconds pause on chest

5 Sets of 4

Go Every 3:00

3x12 Strict T2B

• Rest 90s. between sets

Handstand Push Up Practice for 15min:

• Alternative 1: Kipping HSPU Practice + 3x8 Strict DB Press
• Alternative 2: If you can do more than 8 Kipping HSPU unbroken then do: EMOM for 10min: 4-8 Kipping HSPU
• Alternative 3: If you can do more than 5 Strict HSPU unbroken then do: EMOM for 10min: 2-5 Strict HSPU