3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breath.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Partner workout.
One does, other one rests.

10 Devils press (1db)
50-calorie erg
10 Devils press
30 deadlifts
10 Devils press
30 Power cleans
10 Devils press
30 front squats
10 Devils press
50-calorie erg

Cap 22

Alkulämppä leikki
Kivi-sakset-paperi

Mobility

Takakyykky
4x6

WOD
8min AMRAP
6 Burpee +GTOH
6 Leukaa tai rengassoutua
12 Vuorikiipeilijä
12 Viivajuoksua

Amrap10:
10 air squat
5 cal row
10 renegade row
5 cal bike erg

Aaltohommina 9 x 2min

Tempaus lantiolta, pp, kokonainen
20,22,24,25,27,29, 29, 31,32
29 pp ja kokonainen yli ja ali, muuten hyvin kaikki kyykkyyn.

Rive lantiolta, pp, rive+työntö
25,30,35,40,44,45 loput, yhen jätin välistä. Raskasta tänään.

Etukyykky+takakyykky 2+3 etukyykyn 80% asti
35,40,45,50,55,60,60,60,60,60

Loppuun olkapääjumps 2 kiekkaa, eka kiekan puolen kilon painot ei tuntunu, toka kiekka kilon painot, ei paha sekään

Ja vielä grippitreeni levypainoilla päälle, kympit.

10+10 windmills

10 plate pull-overs

10 plate ohs

2+2 turkish get ups

3:00 ergo

20 seated leg raises over kb

10 strict hanging leg raises

10 jefferson curls

10+10 pigeon rocks

8+8 flamingo stretches

3:00 ergo

Parin kanssa 30min:
80 cal bike erg/soutu vaihto min välein
70 rengassoutu
60 vauhtipunnerrus @tanko
50m burpee/down up + pituushyppy
40 kimppa wb heitto toispolvi seisonnassa
30 syncro askelkyykky paikalla toisella wb
20 wb nosto lattialta
80 cal pyörä/soutu *vaihdot min välein

kaikki toistot ovat yhteistoistoja. Toinen tekee, toinen huilii

3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)