30min
30+30s side plank
300m row
30 s hang
10 box step overs 60cm/50cm
400m AB
30 s bottom position of push up

3 kierrosta aikaa vastaan:

• 500m soutu
• 21 swingi (amer.)(N 16kg / M 24kg)
• 12 etunojapunnerrus

25min For Quality

10-12 Sumo Deadlift High Pull (kb/ barbell)
30 sec Swimmers Kicks
10-12 Standing Dual Arnold Press
5-8 Devils Press
10-12 Hollow Rocks
20-40 Double Unders

Active Mob

2mins to perform
100 Speed steps
Remaining time as many burpees as possible.
Result is number of burpees.
3 rounds with 2min rest btw. rounds.

The CLEAN: heavy 3 R

Barbell starts on the ground and you catch it in a deep squat. Extend all the way up to finish the movement.
Remember! Fast elbows, pull yourself under the barbell.

Go only as heavy as form allows.

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Post three heaviest sets of three.

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Movement video:

Deadlift
10 @69%
1 @86%
10 @72%
1 @89%
10 @75%
1 @92%

• Rest 2-3min...

Pull-ups

Tempo 2010 = 2 sec down, 0 pause at bottom, 1 sec up and 0 pause at top.

WOD (S) easy paced conditioning, focus on quality of movements:
3 rounds of
30 airsquats
10 push ups
30 sit ups
10 push ups
30 KBS 24/16
10 push ups
30 lunges
10 push ups
Directly into:
30 DU
10 pull ups
15 medball clean
10 pull ups
30 DU
10 pull ups
15 medball clean
10 pull ups
30 DU

Maastaveto 3x80%, 2x87,5%, 1x95%

Suorinjaloin mave 5x5
-jokainen toisto lattiasta
-3-5cm koroke

Sivutaivutukset 5x20 / puoli