WOD (S): engine build

4 sets with increasing effort per set
12/10 cal row/ski/bike
15 dual KB deadlift
20 steps bearhug medball lunges
15 wall balls
rest 3:00

Takakyykky 8x3@85%

Polvelta tempaus 70%, 75%, 3x1@80%

Polvelta rive + työntö 1+1@70%, 1+1@75%, 1+1@80%

Selänojennus pito, kaveri istuu jalkonen päällä 4 x max

Lisäpainolankku 4x30s

Optional Accessory:

3 rounds, rest as needed:

Unbroken set of:

10 V-Up + 10 Hollow Rock + 10sec Hollow Hold

Every 5 minutes:
A)
200m Run on skillmill
2 rounds of cindy:
5 Pull-ups
10 Push-ups
15 Squats

B)
30/24cal Row
1 round of diane:
21-15-9
Deadlift 100-70kg
HSPU

Alternate btw A & B. First round do 21 reps of diane. Next round 15 and last round 9. So this is a 30min workout.

EMOM 12 min:

Station 1 – Kipping Pull Ups x 6
Station 2 – Hand Stand Push Ups (or Box HSPU or L-Sit Press with heavy DB) x 4 - kippaa myös käsilläseisontapunnerrukset tai harjoittele tämä osa tekniikkaa varten :)

3 rounds for quality:
30 Abmat sit-ups
30 Push-ups
30 Reverse hypers

EMOM for 10 –
1 Power Clean + 2 Front Squats + 1 Split Jerk (3 sec pause in catch)
*start at 50% of 1rm jerk, increase slow

Painonnostoa by Tiina

E2MOM for 6 rounds:

2 Split Jerk

RPE 4-5

Use rack or Blocks

3 rounds for quality
5 BAR MUs
10 sitting leg lifts
10 alternating single leg box over jumps 60cm/50cm
24s ABH