5 Rounds:
30 Double Unders
15 Overhead Squats 35/25kg

2 rounds
50 single unders
6-8 cat cow strech
6-8 t-spine open book (R/L)
6-8 cobra to downdog pose

6 Rounds for Time (with a Partner)

12 Synchronized Burpees
16 Synchronized Thrusters 42,5/30kg
35 Synchronized Wallball shots 9/6kg (20/14p)
400 meter Run

4 rounds for time
400m run
15 Kipping C2B Pull ups
15 Kipping HSPU (deficit 20/15kg plates) You should use abmat also

time cap 25minutes

4 Rounds of
9 Squat Cleans 50/35kg
7 Bar Facing Burpees
5 Muscle-Ups

AMRAP 16:
100 Meter Farmers Carry 22,5/15kg
15 Toes to Bar
20 Deadlifts 40/30kg

Light Option

Emom 15
1. 20-30m Farmers Carry
2. 6-12 Toes to Bar
3. 8-12 Deadlifts

WORKOUT OF THE DAY:

---

Metcon (no result, for quality)

20 minutes for quality of:

3 Swings, left
3 Cleans, l
3 Shoulder to overhead, l
3 Overhead squats, l
3 OH Lateral squats, l
3 Swings, right
3 Cleans, r
3 Shoulder to overhead, r
3 Overhead squats, r
3 OH Lateral squats, r

Harjoituksen tarkoitus on kehittää koordintaatiota, liikkuvuutta sekä lihaskestävyyttä. Tavoite on liikkua 20 minuuttia tasaiseen tahtiin hyvän tuntuman ja hallinnan kanssa.

---

WARM-UP:

---

10 minutes of:
5/5 Side plank rotations
5 Push-ups into downward dog
5 Wall squats
5/5 Lateral squats

---

https://zoom.us/j/7594162178
ZOOM salasana 530247

3 rounds
200m run
50 single unders
10+10 banded side steps
10 banded air squats
5 burpee pull ups

1a) Rope Climb: 5 x 1-2. Rest 45s.
- Options: L-Sit Rope Climb, Legless Rope Climb, Rope Climb w. legs, ground to standing with rope x 3 reps.

1b) Strict Dips: 5 x 8-10. Rest 45s
Options: Ring Dips, Bar Dips, Band Assisted Bar Dips, Box Dips

1) shoulder press 3x62,5%, 3x72,5%, 3 + 80%
2) weighted pull / chin up 4x8x20%