Aikataulu

WOD

a) 20min e2mom
Power Clean
Hang Power Clean
Front Squat
Push Jerk

*Start with 60-65% increase weight up to 85-90%

b) 8min emom
3 x Power Clean
3 x Front Squat
3 x Push Jerk

@70/47,5kg

WOD

a) WU: 8min e2mom
1. 20 x Air squat
2. 2/2 x Lunge flow
3. 10 + 10/10 Stick mobility
4. 6 x RBM + openers
Rest of the time: SU/DU work

b) 40min e5mom/amrap

1. 5min amrap
30 x DU
20 x AB-mat
10 x Burpee

2. 5min Steady pace
Row/Bike/Ski/Run

3. 5min amrap
21 x KB Swing
15 x Leg lifts
9 x Thruster

4. 5min Steady Pace
Row/Bike/Ski/Run

Cardio:
5 x 9min ON, 1min OFF
*try to hit the same cal/meter count on each set

Weightlifting:
Snatch

Gymnastics:
Rings/Bar

WOD

a) 12,5min e2,5mom
Front Squat x 8 – 8 – 6 – 6 – 4

*Start with 60-65%, end up w/ 80%

b) 6min e2mom
6 – 8 x Back Squat

*Use the same weight you ended up with in part a

c) 8min emom
1. 5-8 x Pull Up
2. 12-15 x V-ups

a) 10 min skill work
Kipping (pull up)

b) Cindy:
20min amrap of:
5 x Pull Up
10 x Push Up
15 x Air Squat

Gymnastics
hs/hsw/hspu – Skill/Strength 

WOD

Open Workout 20.1

10 rounds for time of:

8 ground to overheads
10 bar facing burpees

♀ 30kg  ♂ 42.5kg

Time cap: 15 minutes

Scaled:

♀ 20kg, may step over bar on burpees
♂ 30kg, may step over bar on burpees

Jooga 16.30-17.30