3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5+5 DB Thruster

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Thoracic Flow video and Snatch Drills video

5min Row/Airbike/Bike/Ski
Then 2 rounds with empty barbell
10 Deadlift
10 Clean Pull (5 eyes closed)
10 Power Clean (5 eyes closed)
10 Reverse Grip STOH
10 Good Morning
10 Behind the Neck Jerk
10 Front Squat
10 Hollow Rock

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Thoracic Flow video

5-10min Row/Bike/Airbike
Then 3 rounds:
10m 4-step Walk video
10m Inchworm Walk
10 KB Deadlift
10 KBS
3+3 Goblet Lateral Lunge video

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Thoracic Flow video video + Squat Flow with a Plate video

Optional Accessory
CONDITIONING

10-1 KBS @32/24kg
15 DU after each set

RPE 3 to 4, go by feel

WOD starts with 10 KBS, followed by 15 DU, next round is 9 KBS + 15 DU. Last round is 1 KBS + 15 DU

WARM UP

5-10min Row/Bike/Airbike
Then 11-9-7
Burpee
TTB
Medball Clean

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Hip Flow video or Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

Day 1
Butterfly pull-up practice video

For 15-20 min practice butterfly pull ups:

-check drills from videos and progress to the hardest level you can

OR Kipping practice / stamina
(If you already have butterfly pull ups)

Alternate btw kipping and butterfly pull ups:
1 kipping pull up + 1 butterfly pull up, 2+2, 3+3, 4+4, 5+5 = 30 pull ups in total

-Try to complete the sequence unbroken
-3 rounds, rest as needed

5min Row/IAirbike with nose breathing only

5-10 Down Dog to Cobra video

Käy 45-90 min kävelyllä, sauvakävelyllä tai pyöräilemässä. Katso sykekellosta ettet rehki aerobisen kynnyksen yläpuolella. Mukaan voi yhdistää aktiivisia liikkuvuusharjoitteita kuten eläinliikkeitä!

A)
Close Grip C2B Chin-up
10-8-6-4-2+. Rest 90s.
– Goal: Build to a heavy 2+ (AMRAP) set.
– Options: add weight, bodyweight or assisted reps

B)
DB Floor Press (pronated grip)
3 x 8-10. Rest 60s.

Kyykky 6x5x77,5%

Penkki 6x3x82,5%

Facepulls 8x20