Mobility work
1:30 quad smash with roller (R/L)
1:30 glute smash with roller
2:00 quad strech
2:00 pigeon pose

4 x Tabata!

*Tabata pull up
*Tabata push ups
*Tabata sit ups
*Tabata DU

Your score is total reps during all tabatas

liikkuvuusharjoituksia
palauttava treeni..

5 RFT
20 KB-Deadlift w. 2 KBs
20 KB-Swings
20 Double unders

60 x wall ball buy in

3 rounds of
30 x pullups (scale up to 12 bar muscle ups or scale down to ring rows).
30 x push-ups

60 x walking lunges cash out

WOD is borrowed from Hybrid Athletics

E2MOM 12
1. 3x10+10 One Arm Strict Press DB/KB
2. 3x10+10 One Arm Ring Row

15 min EMOM
1-5min
1 deadlift 140kg/100kg
8 T2B
5-10min
2 cleans 70kg/50kg
4 HSPUs
10-15min
2 jerks 70kg/50kg
20 DUs

5x
Every 2min.:
Clean complex
1 Squat clean
1 Hang Squat clean
1 Front squat
1 Jerk

• Build to a heavy set.

21-15-9:
Push Jerks 60/40kg
Lateral Barbell Burpees

75 Wallball
75 Toes To bar

Time cap: 12min.

• Partitioned any way