15 min for skills,

1 choice:
10 leg alt. HS raises
10 weight shifts back against the wall
3m assisted HS walk
5-20s free HS hold
3m HS walk

2 choice:
10 arch to hollow - tighs on foamroller
10 archrocks with stick
5 kipping knee raises
5 kipping leg raises
5 T2B or high leg raises

3 choice:
5 ring turnovers
5 ring kip swings
5 ring swing + rings to hip
2 rMU to catch only + 2 ring dips.

5 Rounds
4-6 strict toes to bar / knee raises
14 glute bridge (weighted)
16 russian twist (weighted)

Rest while partner performs full round

Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches 22,5/15kg
15 box jump-overs

Rowing progression VK 3/6

4x 3min on / 3min off
2-3s faster than average pace in 2km test

Kuuden viikon soutuprogressio, jossa otettiin VK1 2km soututesti.
Testistä saatu keskivauhti määrittelee soutuprogression intervallien vauhdin viikoille 2-5. VK6 testataan 2km soutu uudelleen.

Build to A Heavy Set of 10:
Power Clean

Must be touch and go

Every 2 min x 15 (=3 kierrosta/30min)
1) ski @easy pace
2) 10 air squats
10 cossack squats
10 box step ups
3) row @easy pace
4) 30s side plank oik
10s rest
30s side plank vas
10s rest
30s plank hold
5) 30s single unders
10s rest
30s double unders
10s rest
30s reverse single unders

19 WB
19 cal Row

2RM, jonka jälkeen 5x2 -5-10kg

21-15-9 reps of
Burpee over bar
Hang Power Cleans 70/50kg
Pullups

EMOM14

Odd: 5-8 kipping pull up/c2b
Even: 15-20 wall ball

• 7 sets each