Gymnastics WOD klo 14
warmup
jog 200m
10 wallball
10 ringrow

mobility
Bridge up 10
overhead stretch with rubberband
overhead stretch with bar
bridge up 1min

skills
bar MU progressions

strength
emom for 6 minutes
bar MU
5 strict narrow pushups

wod
8-1 for quality
strict pullup
strict toes to bar
everytime you come off the bar perform 10 superman rocks

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Endurance WOD klo 15
Warmup
5 slamballs
5 squatcleans w slamball
5 sideway wall throws each side
5 distance ball throws

Mobility
Calves
Hammies
forearms
lowerback
Glutes

skills
Over the box jumps

Speed
max vertical box jump

6 rounds of 2mins on, 1minute off
Run 300m
Max rep KB Swings 32kg / 24kg
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Tekniikka: snatch pull & snatch progression klo 16
Liikkuvuus klo 17