Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10-20 Parallette Passthrough
3) 1-3 Gymnastic Ring Kip
3) 10-20 Hollow Pull-Down
4) 6+6 Single Leg Hip Thrust
5) 5-20m Handstand Walk or Handstand 360 on a box
6) 20-40m Slamball/Sandbag Walk (in front of body)

For time:
25 C2B
25 HSPU
25 C2B

RPE 3-4

Target <5min. Scale if needed.

WEIGHTLIFTING

Every 90sec x9

Power Clean + Squat Clean + Jerk. Drop and go reps.

Add loading by feel and find heavy of the day with 2 final lifts.

Then 

Every 45sec x7

C&J @75-85%. All lifts with same loading.

EMOM 9-12

1) machine
2) 5 deadlift + 5 jumping clean + 5 press
3) 20-40s plank hold

Emom 30

1) 6-10 Boxihyppyä
2) 10-20 Istumaannousua
3) 8-20 Cal koneella
4) 12m Eturäkkilunge (2x KP/KK)
5) Lepo

2-3sets:

10 snowangel
10+10 DB row
10+10 DB seated press

Front Squat Wave:
5-3-1-5-3-1.
- rest 2mins
- Start at 50-60% of 1RM
- second wave heavier than 1st wave.
- End at 90-95% of 1RM.

5 Rounds of
6 Thrusters 60/40kg
8 Burpee over bar
10 Toes-to-bar

Bench or strict press

5-5-4-4

E3MOM / 2-3 REP IN TANK
VALITSE JOKO PENKKI- TAI PYSTYPUNNERRUS JA PYSY SAMASSA LIIIKKEESSÄ TULEVAT VIIKOT

Nousu raskaaseen kakkoseen
V1