3 rounds for time
10-15 ttb
10-15 calorie ski
5+5 1 arm ohs with dumbbell @ 22,5/15kg.

Gymnastics
Rope climb (legless, normal, lower rope climb)
Käydään köysikiipeämisen tekniikka läpi. varaa pitkät sukat suojaamaan sääriä.
Ring dip (strict / kip / banded)
Test both movements and find what you can do at the moment, how you need to scale things if thats necessary. So, in the future if there is coming ring dips or rope climbing you have idea how to do it.
Lets say test 3-4 sets of ring dips and try rope climbing (legless, normal ones or lower rope climb)
Total time about 30minutes.

A) On the minute for 20min
1. 12 deadlift
2. 9 hang power clean
3. 6 shoulder to overhead
4. Rest

Practice for next week's "DT" workout. Weights 50-60% 1RM c&j. You can start with 50% and increase the weight after rounds.

B) Core
Accumulate 1,5-2min L-sit hold and 2-3min arch hold.

4 rounds;
5 Burpees
10/7 Cal Bike/Ski Sprint
Rest 2:00
- Goal: Very hard effort
- A team of 3 or 4 may share one machine and provide a great cheersquad!

Deadlift against a band
8 x 3 every 60s

• Approx 50% of 1RM
• These are SPEED reps, reset between each pull

Tabata 8 minutes:

A) Ring Row
B) Box Dip

6-6-6 of:
BB Bench Press
6RM
90% 6RM 6-6 reps

5min EASY Row/ Run/ Ski/ Bike

5min Act. Mobility
10 Scorpion
5 Crap Holds (3sec hold)
10 Cossack Squats

EMOM 8
1. 12-16 Reverse lunges
2. 8-12 Push-Ups

2min Rest

EMOM 8
1. 20-40sec Hollow Hold
2. 8-12 OHS (Barbell/ stick)

2min Rest

EMOM 8
1. 8-12 Hang Squat Clean (Barbell)
2. 8-12 Dumbbell/ Barbell Biceps Curls

Vaihteluviikko:

25min laadukkaasti

10-15 Selänojennusta boxilta tai GHD
10+10 Yhden jalan mavea KK:lla
10+10 Ristilinkkaria
4-8 Nordic hamstring curl (kuminauha rigissä vartalon ojennuksia)
10 Kulmasoutua
90s kone kevyesti

AMRAP 12:
400/500m row/ski
8 DB squats (15/22.5 kg)
30 double-unders

Scaled WOD
AMRAP 12:
200/300m row/ 500m bike
8 DB squats
30 single-unders