Total 90min
A.
2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility
B.
Olympics, Jyrkin tunti
1. Tempaus pompulla
2. Raakatyöntö 3x25 3x25 3x30 3x35 3x35
3. Työntö 3x25 3x30 3x30 35 35 35

70-80 Minutes HR Zone 2

Ski 5 Minutes
Hand stand walk 3m + 1 piruat + 3m Hand stand walk
Bike 5 Minutes
10+10 Pistols
Row 5 Minutes
12 - 15 Toes to Bar

4x6
AHAP

Takakyykky 3x70%, 3x80%, 3+x90%

oh akk
passthrough
mave

For time
---1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
---Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
---Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Rinnalleveto riipusta kyykkyyn! 6 x 3

Korosto ryhdikäs vastaanotto asento ja kyynärpäät ylhäällä!

EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees

*Athlete's choice on reps 

90 min

1.Skill
A. HSW practice for 15 min

2.JG SC 1.5.2018
A. 3 sets:
- 3-8 UB horizontal box assisted strict muscle up - 4 5 6

B. Complete:
- 5 x 5 ring swings
- 3 x 2 ring swing + 1 hips to rings
- 3 x (3 x 1 inverted kip to bottom of dip)

C. JG mobility

1. Conditioning A. For time: 35 - 25 - 15 cal row 30 - 20 - 10 HSPU > abmat + 10 kg plates 30 - 20 - 10 T2B Result: 17.10

Joka alkava 1min x 7

5 DB tempaus + 5 DB:b yli burpee 3-5 kg