5 x 3 sets of overhead squat w/pause 3 sec
AHAP - as heavy as possible (no bouncing from the bottom)

Valakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

Skillday

Work your Gymnastic weakness for 20min.

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

---

3-5 rounds for Quality:

1) 2+2 TGU
2) 1-2 Rope Climb (legless if possible)
3) 5+5+5 Wall squat
4) 1-3 Skin the Cat
5) 1-2min of Triple Under practise

Concentrate on moving well. Rest as needed. Scale the reps if needed.

5x3
8-10 secs on each rep down
Use rings to scale with feet on floor or box
No bands!

5 rounds for time

20 Pistol squats
20 Push ups
20 Pull ups

Barbell Back Squat 5x6
Chin Up 5x max reps (if you can do more than 6, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

Set #1 is warm up/practice round
3-3.5min rounds

20mins

12 min kahvakuulalla

6+6 rinnalleveto
6+6 vauhtipunnerrus
12 gobletkyykky

AMRAP (aim for 8-10rounds)
0.04 Curve sprint- directly into 5 burpee hurdle(small) hop overs
Next heat goes as soon as person in front finishes Curve
Rest while other 5 go (about 70-90 seconds)
Aim to keep same finish time for all sets.
Record fastest + slowest finish... Watch how pacing comes into play
20min

21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30kg
Bar over burpees (facing the bar)

TC: 20min

Cool down (salin ympäri):
1. min: hölkkä, kantapäät peppuun
2. min: hölkkä, polven korotukset
3. min: hölkkä, kolikon poiminta maasta
4. min: normi hölkkä
5. min: kääpiökävely

Back squat 3x4 reps
-try to add more weight than with 5s.
-same weight in all sets.

Accessory:

Split squat 2x15 reps
-1min rest between

3 Rounds for time:

10m Double KB Front rack lunge
20m Double KB Overhead Carry,
30 V-ups

-Use challenging weights.
-This can be done also with plate.