8 x alkavalla 90s

1. 10 rinnalleveto pallolla
2. 15-20 seinäpallo

3 rounds triset!
Single Leg RDL + Reverse Lunge x 6 each. Rest 30s
DB Plank Pull Through x 10 each. Rest 30s
Tibia Raise x 20. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds

10-20sec pull up halfway hold
Rest 60sec
8-12 pike box hspu
Rest 60sec

EMOM 8
8-12 alt. Pistol squats + 10sec hollow hold
- max work time 50sec

4 x 20m + 20m single arm heavy OH carry

5 sets
18/15 cal row
10-14 toes to bar
10 DB squat snatch 22,5/15

Work / rest 1:1
Alternate full rounds with partner

"Annie"
50-40-30-20-10
Sit up
Double Under
Timecap : 12 min

Compare: 2022.02.22

Extra:
Banded abs x 50 reps , 3 rounds
rest 60s

Warm-up:
3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 70%

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B) Hang snatch cycling

Build up to a moderate/heavy weight in a set of 6 low hang power snatches.
Perform the sets “floating” or “unbroken”. No stopping at hips.
5-7 sets and rest about 2:00 minutes between sets.

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C) Bonus:

Core:
3x
12 V-ups
10+10 Side plank hip touches
30 Cyclist crunches

Extra:
4 x 12 Barbell bicep curls
4 x 12 Close grip bench press

3 Rounds of:
6 Glute-ham raise
7 Hip extensions
8 Back extensions

3 rounds
3 tempo overhead squat (2211) @50-60% 1RM
8-10 tempo sumo deadlift (3111)
(moderate weight)
2min rest

3x 17min

1) Kone

2) 8-10x liike
Istumaannousu LPn kanssa
Kiertovatsa
Yhden jalan linkkari
Hallittu vuorikiipeilijä
Askelkyykky taakse + kierto levypainon kanssa
1min tauko

3) 8-10x liike
Karhusta kobraan
Rapu ja kierto
Kyykystä ojennus
Latsivenytys kuminauhalla
Rintalihasvenytys kuminauhalla
Rento roikunta

On the 5:00 x 4 Rounds:
60 Double Unders
30/21 Calorie Row / 400m Run
10 Thrusters 40/30kg

*Score = Total Time

Squat snatch
Build up to a heavy 3rep / 2rep / 1rep
in 12 minutes