60s. Row/Bike

2 rds:
9 Air squat
7 Push up
5 Ring row

60s. Row/Bike

2 rds:
6 Snatch pull
6 Muscle snatch
6 OHS

Mobility:
- Lunge complex
- Shoulder pump
- Couch stretch
- Pigeon stretch
- Thoracic

Work on:
* Wallball / T2B / Power snatch / OHS

For quality
3 - 4 rounds
40 m front rack kettlebell walk
Hang rotation 10 - 20 reps/ side
Pallof press (front) 10 reps/ side
Dragon flag (hold) 10 - 20 sec

5min Ski Erg, nose breathing only

Shoulder Stretch on a box video

Rästi

Kyykky 3x3x85%

Penkki 2x5x75%

Stoppikyykky 3x5 (45%-50%-55%)
-2-3s stoppi

Vap.val.yläselkää väh.100 toistoa 3-4 eri liikkeellä (huom eri liikkeet mitä viimeksi), esim.
-t-kulmasoutu 3-4x10-20
-leuat eri otteilla 5x5-15
-renegade/girya row 3x10-15 / käsi

Amrap 50
10 downward dog push up
20 airsquats
30 cal ski
40 cal bike
50 cal row
40 cal bike
30 cal ski
20 airsquats
10 downward dog push up
20 airsquats
30 cal ski
Etc..

3 - 4 rounds
a. Side plank rotation right x 8
b. Turtle position x 8 leg
c. Side plank rotation left x 8
d. Box reach x 8 side

For Time:
50/10, 40/20, 30/30, 20/40, 10/50
- Air Squats
- Double-unders

• Build up to 2RM -10kg
• Rest 3-5min

4 rounds, 20sec ON, 10sec OFF:
1) Up&Down
2) Medball Clean
3) Russian Twist (with medball)
4) Ring Row

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Thoracic Flow video