Takakyykky 3x3@AHAP, 2x5@65% päivän raskaimmasta

Tempaus riipusta (povelta) + valakyykky

1+2@60%, 1+2@65%, 4 x (1+2)@70%

Riipusta raakarive + raakatyöntö

1+2@60%, 1+2@65%, 4 x (1+2)@70%

Russian Twist 3x30

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
Then,
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Clean

Build up to a heavy set of 2 cleans that move well.

3 rounds, with empty Barbell:

5 Clean Pull
5 Clean Grip Muscle Snatch
5 Good Morning
5 Kangaroo Squat
5 Behind the Neck Press
5 V-Up

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5-10 Down Dog to Cobra video and/or Banded Thoracic Flow video

• 1-2sec pause at bottom
• @80-85% of 1RM
• 3-5min Rest

WEIGHTLIFTING

Squat Snatch Double, drop and go.

Every 60-90sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

“Deck of Cards”

With Rower
You need one machine and a deck of cards for this one.
This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

Jacks = 11
Queens = 12
Kings = 13
Aces = 14
Joker = Burpees

This is NOT supposed to be all out.

Every minute on the minute for 12 minutes:

1) 10 m double KB Front rack walking lunges (choose weight)
2) 10-15 pull ups (kipping, butterfly…)
3) 30-50 double unders

*Toistomäärät sen mukaan, että ei mene koko minuuttia

Wod
5 Rounds
40 Double unders
5 squat clean thrusters 60/45kg

Prone Lateral Raises: 3 x 30. Rest 60s.