Reverse lunges 3 x 10

30min laadukkaasti kaverin kanssa

4 Köysikiipeilyä/ -leukaa/ -vetoa
20 Cal koneella
10 Tempaus kyykkyyn (kevyt)

• Toistot puoliksi, rauhallinen tahti. ** Kolmen hengen porukassa toistot: 6/30/15

21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar

• 10 Bar Facing Burpees after each round

A) Snatch
Every 90s for 5 sets
2 snatch pull + 1 snatch @70-80% 1RM

On the minute for 6min
1 snatch
Continue to build up from 80%

B) 3 rounds for quality
8-12/side seated DB external rotation
40-60s plate OH carry

Aerobic conditioning

5 rounds
1,5min AMRAP: 10 KB swing (light) + 5 box jump
1,5min easy jog
1,5min AMRAP: 8-10 front support shoulder taps + 6-8 ring row
1,5min easy jog
1,5min AMRAP: 10 plate ground to overhead + 10 reverse lunges
1,5min easy jog

Partner WOD YGIG
30 syncro T2B, both doing at the same time in syncro
40 cal airbike
30 deadlifts both on the same bar 130kg
300m run both
10 rope climbs
30 kb thuster 2x24kg/16kg

Row progression
10 x 1 min interval for max calories 1 min rest between sets

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
20m lunge walking steps with torso rotation
20m inch worm with push ups
20m tin soldier walk
10 scapula rolls
20 ring rows
1:00 plank hold

Gymnastic Capasity or Skill (10 min)
Toes to bar training
or do
8-10 min emom x - reps off toes to bars.

Easy & Treshold Pace Metcon
For 35 minutes
20/25 calories of row / ski
15-20 push ups
30-40 air squats
40-60 double unders or 100 single unders
30-40 air squats
15-20 push ups
20/25 calories of air bike

3 rounds for time
21 KB USA Swing@24/16kg
15 kipping HSPU
9 burpee T2b

Timecap: 15 mins

Scaling : box HSPU, pike push up, regular push up

3 Rounds For Quality:
10/10 Single Leg Dual KB RDL
10/10 Single Leg Tempo Box Step Downs
10/10 Single Leg Glute Bridge (3-5sec hold on top)
- Rest as needed btw sets
- Athlete choice on load and height