Warm-up

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for SB movements
* Practice few sets of bar muscle-ups and wall walks as you build up
+
@ workout weight
700m BikeErg
5 SB Squats
3 Bar muscle-ups
300m SkiErg
2 SB cleans
2 Wall walks

3-4 Rounds @ 2 RIR

8-10/side Powell raises
8-12 DB Pull overs
8-10 Ts-Ys-Is

1: 10 alternating weighted box step-ups (AHAP)
2: 15 kettlebell swings
3: 0:45 plank hold

Kesäkauden toista viikkoa

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

Push press + push press + jerk 2+2+2

RestDay!

Deadlift

3 x 3 @ 84-88%, Rest 3:00 between sets

10 sit-ups
10 hollow rocks
20 russian twists
0:20 + 0:20 side plank hold

Lämmittely:

Kivi-sakset-paperi

Mobility

Taito/Voima:
Kyykky

WOD
10min AMRAP
8 Kyykkyä
5 Burpeeta boxin yli kiiveten
8 Maastavetoa (KK)
2 kierrosta juoksua salin ympäri