MAANANTAI

5×3 Ring C2B

5sek pito rinnassa

(skaalauksena rigissä kuminauhalla)

Shoulder press + Push press

5x 5+5

3x

2-DB Row

5 (3sek stop) + Max reps

3x

”tricep push-ups”

TIISTAI

For time:

1km Run

200Du

100 KB Swing (24/16)

50 Weighted sit-up (9/6)

25 Hspu

30min cap

KESKIVIIKKO

Handstand / Handstand walk

4 rounds for quality:

12 Pistol squat

1-5m handstandwalk

2-5 Bmu

TORSTAI

Kehonhuolto

Rästi-Wod klo 17.00

PERJANTAI

12min Work for quality

Snatch pull + Squat snatch

12min Work for speed and form

Hi-hang squat snatch 3rep sets.

10x OT90sek

1 snatch (any how)

(first 5 round add weight, last 5 rounds decrease weight)

LAUANTAI

0:00-10:00

5 rounds:

15+15m sledge push

12 Wallball

10:00-12:00

Rest

12:00-20:00

Amrap

12 Deadlift (80/55)

10 Boxjump

(add 5reps to boxjump each round)

SUNNUNTAI

Gymnastics + mobility

Rästi Wod klo 15.00