3rds as superset
Nordic Curl x 8-10
Tuck Crunch x 8->
rest 2min

WARM-UP

3 rounds:
20sec Split Jumps
20sec Jumping Jacks
20sec Burpee

Gymnastics Shoulder Flow + Squat Flow

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STRENGTH

Push-Up test. Pick a test  that fits your fitness level the best: 

A) 100 Push-Ups for time 
B) 75 Push-Ups for time 
C) 50 Push-Ups for time. 

Time Cap is 7min in each test. 

Push-Ups must be legit: with hollow body chest to the ground in the bottom position and full lockout of the elbows in top position. No kipping or “dance moves”. 

RPE 5, maximum effort

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CONDITIONING:
5 rounds for time:

20 Sit-Up
30 Air Squat
1min rest

RPE 4

Target: all rounds with RPE 4, very heavy breathing, but not all out

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COOL DOWN

Lunge Flow video

Wod
5 Rounds
30s Double unders
30s Db snatch 22,5/15kg
30s rest

5-10min Row/Airbike/Bike
Then 2-3 rounds:
20sec Double KBS (eye level)
10sec rest
20sec Double KB STOH
10sec rest
20sec Double KB Front Squat
10sec rest
20sec Double KB Snatch
10sec rest

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Banded Shoulder Flow video + Frog Flow video

20 C2B
20 T2B
20 florr presses 60/40kg
20 hang cleans 60kg/40kg

1A) back squats 5x55%, 5x65%, 5+ 75%
1B) one leg deadlifts 3x(4+4)x30%

18min alkavalla 3 minuutilla

1. pyörä/soutu/hiihto, rauhallinen tahti
2. 5 rengassoutu 2s pysäytyksellä, 30 tuplanaruhyppy, loppuaika lepoa

6 min time to find jerk 1RM

1 min rest

6 min AMRAP

10 kb snatches 24kg/16kg

10+ 10 single arm kb deadlifts

6 wind shield wipers

Endurance WOD

Every 2 minutes for 40 minutes (4 sets)

Quality only!

1) Row
2) 30s hollow hold + 30s wall sit
3) D-Ball bear hug carry
4) 30s KB plank touches + 30s plank hold
5) Rest

• Kohdassa 3: valitse pallo 40-75 kg välistä ja tarvittaessa skaalaa wall ballilla tai kahdella kahvakuulalla.

• Kohdassa 4: aseta kuula noin käden mitan päähän vartalosta ja "kiipeile" vuorokäsin. Lankkupito ihan normaalilla stylellä.

Push press

Push press 3x12 @70-80% 1RM