Start up(16)
stretch (8)
roll quads, achilles, calf(4)
samson stretch(2)
front rack floor stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

hang power + hang squat clean(8)
work up to moderate to heavy. Keep the form on point!!!

ot:30(5)
1 clean @90%(heavier than last week)

Metcon(17)
4rds
6 hang clean 115/75
12 abmat sit ups
18 box jumps/step ups 24/20
400m run

Metcon-comp(17)
4rds
6 hang clean 145/95
12 box jump overs (clear)24/20
18 ghdsu
24 cal row

Finisher
2 min hip opener
1 min chest opener per
80 temp tantrum

Every 90s for 12min (2 sets each)
Station 1 - MU x 3-8 reps
(or low ring MU transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 - Arch to hollow rolls x 20 reps
Station 3 - Supine ring rows x 10-12 reps @ 2111
(as horisontal as possible)
Station 4 - 45-60s of handstand walking
(Use partner assist or do 45-60s of nose to wall handstand hold)

3 rounds
10m HS walk
3 ring MUs
10 pistols / alternating
24 HBRs

2 min max reps wall ball
1 min rest
2 min max reps burpee
1 min rest
2 min max reps abmat sit up
1 min rest
2 min max reps burpee
1 min rest
2 min max reps pull up / ring row

Takakyykky
2x10@70%
1xmax toistot 70%

työntöveto + rive puolesta reidestä + raakatyöntö

1+3+1@70%
1+3+1@75%
1+3+1@80%
(jos on paukkuja 1+3+1@80-85)

työntöveto polvelta 3x5@90%

Lisäpianolankku 4min

0:30 on 0:30 off

Hollow Rocks
8 Rounds of :20 On, :10 Off

For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

3 Rounds, new every 3rd minute
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

Build to a Heavy 1-Rep

5 kierrosta

8 vasara hauiskääntö
15 pohjenousu