EMOM 18 min

6 PP @ 60%
10-50 DU
15 ring rows

AMRAP 15 mins :
5 Thrusters @ 43kg/30kg
7 Hang Power Cleans
9 Sumo Deadlift High-pulls
goal: 8+ rounds

Back squat (15mins )
5x3reps
- add weight each set
- 3 sec pause @ bottom position
- 2 mins rest between sets

Strength

Deadlift
2-2-2-2-2-2-MR@70%

Linear:
3*5 back squat
3*5 strict press

WOD

In pairs
15 min AMRAP:
1 length handstand walk
12 TTB
100m sandbag carry

Big Dawgs

In pairs
15 min AMRAP:
1 length partner assisted handstand walk
12 v-ups
100m sandbag carry

Pack Dawgs

In pairs
15 min AMRAP:
1 wall walk
12 sit ups
100m med ball carry

Puppies

In pairs
15 min AMRAP:
1 length bear crawl
12 sit ups
50m farmers carry (shoulder decompression)

Afterparty

21-15-9
front squats
sissy squats

5 Minutes of ”Recovery” easy rowing, bike, or light jog OR P. Breathing

Strength

Build up to a heavy complex

1 hang clean
1 clean
1 front squats

WOD

12min EMOM

Odd: 10 touch and go cleans
Even: kipping HSPU

Kyykky 4x5(+)x70% (viimeisessä sarjassa max toistot)
Yhden jalan kyykky 4x10-15 / jalka
Sivutaivutukset 3x12-20 / puoli
Sumo-etuheilautus 3x15-25

Hand stand push up OTM 5 min
30 % 1 RM reps every minute

”Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

15 Pike leg raises
30 Heel touches
15 Superman