With a partner for time, in turns,

Both partners complete 5 rounds of:

1 legless rope climb
7 strict burpees
9 push presses

Use unusual weights, such as axle bar, log, KBs or DBs, as heavy you can. You can rotate the weight among the whole group (+ unload / reload)! Work with the group!!

Scaling option 1:
2 ropeclimbs
5 strict burpees
9 push presses, scale the weight

Scaling option 2:
6 rope ascends
7 strict burpees with knees
9 push presses, scale the weight

In team of two athletes, each athlete completes one round at the time, working in turns

6 min AMRAP
7 hang power clean (70 % 1RM of clean)
7 DB renegade rows with push up (2 x 35/ 2 x 25lbs)

5 min rest

6 min AMRAP
7 deadlifts (70 % 1 RM Deadlift)
14 partner leg throw downs (other partner lying on the floor, other one pushes from the legs)

5 min rest

6 min AMRAP
30 sec intervals max cal on assault bike

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.
1) Thoracic Flow/Hip Flow
2) 3-5 False Grip Walk-Ins with 3sec hold
3) 5-20sec Bridge Hold
4) 10m Dragon Squat
5) 30-45sec Shoulder Stretch with a box. You can do this dynamic as well.
6) Scapula Camshafts

3 rounds for time

10 power snatch 60/40 kg
15 pull up
20 wall ball 9/6 kg

time cap: 12 min

Overhead squat 3 x 3, 65 %

No belt

5 rounds, E3MOM: 5 Back Squat + 50 DU
Go by feel, scale if needed.

3 kierrosta

20 pohjenousu
5 hollow rock

4 kierrosta
10 kohautusdippi laatikoilla/nojapuilla/kiekkojen päällä
10+10 pystypunnerrus istuen käsipainoilla

Tauko

150 ojentajapunnerrus kuminauhalla
10 yleisliikettä aina kun liike katkeaa

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

3-5 rounds for quality. Rest as needed.

1) 10 Double Banded Passthrough
2) 5-30sec Bridge Hold
3) Squat flow and/or Ankle flow
4) 5+5 Lateral OHS
5) 5+5 KB/DB Windmill
6) 10-30sec L-Sit

For 10 rounds, every 90 sec alternate

1) 10 one hand db/kb s2oh + 10 box overs
2) 8 toes to bar + 30 double unders

Yksi kierros on se kun olet tehnyt sekä ykkösen että kakkosen eli yhden kierroksen tekemiseen menee kolme minuuttia.

Pidä tasainen vauhti ja lepää aina loppuaika. Mikäli sinulle jää lepoaikaa alle 30 sekuntia, skaalaa toistomäärää.

Harjoitus kestää yhteensä 30 minuuttia (20 x 90 sekuntia)