Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min forearm streching
1+1 min pigeon pose strech

Warm up
2 rounds
1:00 Row
1:00 ski
3+3 lunge elbow to floor strech
3 inch worm with push up
10 scap pull ups + 5 kipping + 10 ring row
:30 HS HOLD

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

Weighted pull up 1RM

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

3 rounds:
200m row/ski
1min banded monster walk (back&fort, side to side- glute prep!)
8 front squats (barbell)
8 good mornings (barbell)
20s hollow hold
20s arch hold

Weightlifting
Power Snatches 3x5 reps @60,65,70%

5 x 3
2 sek alas, 2 sek alhaalla

Alkulämmittely ja mobility

Rive

• Harjoitellaan työntöä

Wod
6min amrap
4Työntö
6 tangon yli burpee
8 K2e/t2b

Loppuvenyttelyt

Back squat 4 x 5reps
Start @65%, small increase each set
* Rest 2min between sets

5 rounds

30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull @70kg
20 Ghd
50m Bear hug walk 80kg
30cal Bike

2 min Rest between rounds