The Wall V-Stretch 3:00
Overhead Squat on wall 2:00
Downward Facing dog
Bottom Squat 3:00
Trap Stretch 1:00 + 1:00
The Ballerina 2:00 + 2:00
Triceps, lacrosse 2:00 + 2:00
Lat, lacrosse 2:00 + 2:00
The Prayer 2:00

29 min emom workout
Emom 5
5 thrusters @60-65%
rest 1 min
Emom 5
3 thrusters @70-75%
rest 1 min
Every 30s for 10 times
1 cluster @80-85%
rest 1 min
Emom 5
3 thrusters @70-75%
rest 1 min
5 thrusters @60-65%

Barbell taken from floor.

A1. 4x10 Back Squats, TIMED SETS
A2. 4x45sec of ME Strict Handstand Pushups

Rest 90-120sec between A1 and A2, and between sets.

Note: Use same weights as last week in the Squat, but time your sets this week and do them as fast as possible. Push for max reps on the HSPU

"How many Matches Junnu will get in 18 minutes" (AMRAP)

18 Wallball Shots 9/6kg (20/14p)
18 Box facing burpees 24/20"
18 Devils press 2x22,5/2x15kg
18 Hang Squat Cleans 2x22,5/2x15kg
Run 200m

15 min

5 yleisliike
10 etunojapunnerrus
10+10 kahvakuulatempaus

Running o`clock

AMRAP 5
12 Dumbbell snatch 22,5/15kg, alternating
45 dumbbell squats 22,5/15kg
..direclty into
For time:
100 Double unders
50 air squats
50 Double unders
25 air squats

TC 12

(reps & time)

3-4 rounds of
10 Single leg deadlift (R)
10 Single leg deadlift (L)
10 single leg glute bridge (R)
10 single leg glute bridge (L)
5 Glute ham raise with a fall (0:38 in the video)

*Rest as needed, for quality

AMRAP 20 (REPS)

5 HSPU
20 pistol squat

Snatch complex
6 sets, every 2 min
Power Snatch + Hang Squat snatch + OHS (2 sec pause pohjassa)

-lepo 60-90 sekkaa sarjojen välissä.
-rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.
-viime viikkoseen vähän korotusta mikäli tuntuu hyvältä

12-9-6
Strict pull-up
DB thrusters 2x 20/12.5kgs
Push-ups
rest 30 sec

L2: Strict HSPU

Scaled:
9-6-3 on gymnastics movements