EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

1: du's / 60 singles
2: 4+4 pistol squats
3: 2-3 wallwalks
4: rest

bench press & chin up

WODLiiga klo 15:00

5 sets of
3 Touch and Go Snatches, work up to heavy sets

For time

• 21 Cleans
• 21 Ring dips
• 15 Cleans
• 15 Ring dips
• 9 Cleans
• 9 Ring dips

LÄMMITTELY
3 kierrosta - 40s./20s.
1. Askelkyykky etujalka korotettuna oik.
2. Askelkyykky etujalka korotettuna vas.
3. Viparit selinmakuulla stepperillä
4. Hyvää huomenta istuen lp
5. Pull over selkä tuettuna penkillä
6. Sjmv kp

VOIMA
Liikepari A
3 kierrosta
1. Sumo mave x8
2. Rengassoutu x8
Liikepari B
3 kierrosta
1. Yhden jalan rdl x6/jalka
2. Arnolds press x8

half kneeling KB bottom up press 4x5/5

superset, 6x
1/1 slow eccentric archer push up
6 pike push up

For time with partner:
2000m airbike
90 wall ball
80 KB swing @24/16kg
70 burpee
60 abmat sit up
50 GTOH @20/15kg plate
40 pull up
30 pike push up/ HSPU
200m syncro shuttle run
100 KB snatch

T.C.: 40'

3 mins ON/ 90sec OFF x 8 sets

A :
24 Double under/ 31 Single under
16 alt. DB Hang Clean & jerk@22,5/15kg
8 burpee box jump

B:
8 V-up
16 KB alt. Gorilla row 2x16/12kg
24 air squat

Split the Class into two groups!
Alternate A & B!