Different kind of plyos and jumps. Practise Wallball 2for1.

5-6 reps each:
- Seated box jump
- Depth jump
- Over the plates and knees to chest
- Kneeling jump / kneeling box jump

Rest as needed btw movements. FULL RECOVERY!!!

Finisher:
2 x 1min with 5s hold (12 switches) / 1:2 work:rest ratio
- Russian speed lunges

B1 HSPU 2x10, 2 RIR
No Rest

Snatch Practice
E2MOM for 10min
5+5 DB Hang Split Snatches

7 x sandbag over the shoulder
5 x Front Squat
sandbag carry 1rds (salin ympäri)

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
3 Rounds For Time:
400 Meter Run/500 m Row
21 Lateral Bar Burpees

Optional Accessory GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Headstand leg lifts 5x5 video
-pick a challenging variation

2) Slow and controlled weight shifts 3x10 video video
-pick a challenging version from last week’s complex

3) Handstand walks around a box, 2x in both directions video

4) Kick ups to handstand for 5 min (attempt to hold a handstand) video

5) Wall walk aways x10 video
-from inverted L-position to diagonal handstand
-feet on box or wall facing handstand

6) Max handstand walk in 5 min
7) Handstand hold + 5 seconds from last week

Olympic lifting complex:
1 clean
1 hang clean
2 push jerk

2 rounds
10+10 windmill
45+45sec side plank hold
-then-
Cool down (omatoimi ekstra)
2-3 min light pace jog or ergo work
1+1 min glute strech
1+1 min wall pec strech
1+1 min quad strech
1+1 min Lat strech

Open 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

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5+4+3+1+1+1

• Rest 2min. between sets.
• Moderate loads (70-90%)