Practice
20 Wall Walks/ wall climbs

• 3 Interval of:
BB Front Squats
75% of 6 @ 8 RPE 1:00 @ max reps
1:00 rest each interval

25 min. AMRAP
16m oh lunges 40 kg.
16m handstand walk

Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018

3 x 1 min hollow pito + 1 min terispito

Omat venyttely

Box JK @ Safety Squat Bar 8x2x75%
Jännehypyt 5x3
Maastaveto suorin jaloin 5x10-15
Jalkanostot tasapenkillä 3x6-15 (käsipaino lisäpainona jalkojen välissä)

Back Squat/Takakyykky 1RM 1-1-1
Press/Työntö 1RM 1-1-1
Deadlift/Maastaveto 1RM 1-1-1

3 rounds
8-10/ side one arm ring row
10 hanging leg/ knee raises
-rest 1 min between rounds

3 rounds
6-10/ side seated one arm KB/DB press
30s. plank
-rest 1 min between rounds

Lämppä ja mobility

Thruster 3x10

Metcon: 10min amrap
5xLeukaa
5xlaatikon yli burpee

Core:
Kuppipitotabata