5 x 2, saksityöntö telineestä, pysäytys dipissä 2 sek

2 rounds for as many reps as possible of:
Push press

Record the total reps for both rounds and record the load used in comments.

Lämmittely ja mobility

Etukyykky treeni

1min on / 1min off 3 kierrosta
Kone
Kyykyt
Rengassoutu

Loppuvenyttelyt

50 boxjumps
50 lunges 30 kg
50 push ups
50 knie 2 elbow
50 trusters 30 kg

AFAP (As Fast As Possible)
9-15-21-15-9 reps of
Thrusters 42,5/30kg
Pull Ups

5 rounds for quality

8 Table top raises
4/side Offset Kang squats
8/side Strict high pulls
2:00 Air bike/SkiErg/BikeErg

5 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
2:00 Air bike/SkiErg/BikeErg

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

Parin kanssa vuorotellen

8 3-o tempaus

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski