Hs hold practice for 15min
.
.
.
Gymnastics holds:
5rounds:
20s on /40s off
1) chin over bar
2) hs hold
3) top of push up
4) hollow hold

Rullaa, palloo ja rentoo

Aikaa vastaan

10-9-8-7-6-5-4-3-2-1
Mave 40-50%
Seinäpallo

1-2-3-4-5-6-7-8-9-10
Raakapunnerrus 40-50%
Tangon yli burpee

TC: 35min

7:30 Mobility + Core Workout

16:00 Teens
17:00 Mobility + Core Workout
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

EMOM X10

2 power clean + 1 jerk (65-70% / BE FAST!!)

EMOM x 9-12

1) row
2) 5 snatch pull + 5 hang snatch + 5 snatch balance
3) 5-10 kip swing + 5-10 snowangel

800/1,000-m row / ski or 1600/2000m C2Bike
100 double-unders

Scaled WOD
3 rounds for time:
500-m row / ski or 1000m C2Bike
50 single-unders

EMOM x 8-12

1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang snatch
3) machine
4) 5 barbell row + 5 barbell press + 5 OHS

15 chest-to-bar pull-ups
25 hand-release push-ups
8 Shuttle run (1 = 12m + 12m)

Scaled WOD
3 rounds for time:
10 ring rows
10 hand-release push-ups from the knees
4 Shuttle run (1 = 12m + 12m)

E75s for 5 rounds: (~31min)
a) strict pull up (anyhow)
b) db bench press
c) strict T2B / knee raise
d) Pendlay row
e) rest

Toistot 8-15 / liike / min, voi tarvittaessa vikoilla kierroksilla jakaa pariin sarjaan (lähinnä leuat / t2b), skaalaukset tämän mukaisesti

RPE 7