10' AMRAP of:
. Pistol squats x16
. Flutter kicks 30"

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

5 Rounds x AMRAP 3:
9 Hang Power Cleans 61 / 43 kg
45 Air Squats
Max Calorie Echo Bike

Rest 1 Minute Between Rounds

Lepopäivä- mitäpä teit?

ps. sali kiinni ohjattujen tuntien osalta 2-5.4. Hyvää pääsiäistä!

Wodin pyöräily

Power Clean
1RM in 7-10 sets. Rest 1:00-2:00

3 rounds:
6-8 front squat
12 reverse lunge (2 DB)
-rest 2-3 min between rounds-

EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

EMOM 16
1. 8-12 cal erg
2. 1 round of Cindy *
3. 8-12 cal erg
4. 8-12 DB hang C&J (alt.)

*1 round of Cindy:
5 pull up
10 push up
15 air squat
→ scale reps to 3-6-9 if needed

5x10 Romanian deadlift