25min laadukkaasti

1-3 Köysi tai 3-5 leuka tai 8-10 lapaveto
8-10 Hauiskääntö
8-10 Kulmasoutu
8-10 Vipunosto sivuille
8-10 Vipunosto taakse
20-30sek Kuppipito
90sek laite

Mobility

EMOM x 21:00
- Handstand Walk or progression
- Jump Rope Skills: singles, crossovers, 'jogging' etc
- Easy Row Cals for :45

Today focus on the skills, and not a mega sweaty effort.

Rest day - what did you do?

1A) Hand stand 3x36s
1B) shrimp squat 3x12 alternating

Mobility

1A) Butterfly pull ups 5x10 or butterfly kip/kip 5x10
1B) bulgarian deadlifts 5x(5+5) use very light weight 20-40kg

For time:
15 Snatches (Squat) 40/30kg
15 Pullups
30 Double Unders

12 Snatches 50/35kg
15 Pullups
30 Double Unders

9 Snatches 60/40kg
15 Pullups
30 Double Unders

6 Snatches 70/50kg
15 Pullups
30 Double Unders

3 Snatches 80/60kg
15 Pullups
30 Double Unders

4x 12min

1) Kone

2) 10×/liike
Punnerrus + kosketus vast nilkkaan (R-ranka)
Yhden jalan maastaveto+pystysoutu tangolla
Pystypunnerrus niskan takaa tangolla
Kulmasoutu vastaotteella

3) Kone

4) 10×/liike
Strict t2b tai jalkojennosto (5-10×)
Yhden käden rengassoutu
Sivukyykky
Ristilinkkari

3 rounds for quality
10m+10m hs walk
8 srict C2B
8 strict T2B
10 alternating single leg (pistol) stand ups