Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 6 Banded OHS video
2) 10-15 GHD Hip Extension with 3sec Hold at the Top
3) 10-20 Landmine Twist video
4) 1-3 Skin the Cat video
5) 5+5 Single Leg Box Jump (step down)

4 kierrosta

10 kulmasoutu käsipainoilla
10 etunojapunnerrus (korokkeilla)
2min lepo

5 sets:
Round of DT
2 Rounds of Mary

Round of DT is:
12 Deadlift 70/50kg
9 Hang Power Clean
6 Jerk

Round of Mary is:
5 HSPU
10 Pistol Squat
15 Pull-Up

Rest 3min between sets. One set is one round of DT and 2 rounds of Mary. Scale if needed: reps and/or weight. Don´t tear your hands! You can Scale round of Mary to round of Cindy (5 Pull-Up, 10 Push-Up, 15 Air Squat).

EMOM 8

6-10 TTB + 12 Air squat

Core

3 rounds: 20s on +10s off

A) Hollow rock
B) Left side plank
C) Arch rock
D) Right side plank
E) Back extension
F) Left side leg raise plank
G) Flutter kick
H) Right side leg raise plank

Scale if needed!

Teams of 2
AMRAP 25:
3 Wallballs 9/6kg
3 Kettlebell Swings 24/16kg
3 Calorie Assault Bike / Row
6 Wallballs 9/6kg
6 Kettlebell Swings 24/16kg
6 Calorie Assault Bike / Row
9 Wallballs 9/6kg
9 Kettlebell Swings 24/16kg
9 Calorie Assault Bike / Row
...
Climb By 3's Each Round

*Athletes Switch After Completing Full Rounds

Barbell Cycling (2/2)

E2MOM x4

10 Power Snatch 

Overall RPE 4

Add 2,5-5% compared to last week.

Target: barbell moves up&down all the time. Pick a loading that is repeatable.

2 Rounds:
20 Push Presses 50/35
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row/ Bike

Build to Heavy Set of 5

8 Min AMRAP; ( in pairs switch after full round)
Row 15/10 CAL
5 Burpee Box jump over

Rest 2 Mins

8 Min AMRAP; ( in pairs switch after full round)
Bike 15/10
6 Devils Press 22.5x2 & 15x2

Split in 2 groups and half do B and other half A. Then switch.