running o`clock
min 0-6
15 thrusters 42,5/30kg
9 c2b
min
6-10
9 thrusters 42,5kg/30kg
30 du
For time
200 wb 20/14p

3 rds, 12 reps jokaista
-kontrolloidut liikkeet tempo jokaisessa

Sumo DL

Abmat situp with wall ball by the wall

Weighted single leg hip thrust

DB/KB strict press

"Kiinalaiset vipunostot"

Single arm row KB/DB

Supine OH triceps extension

-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

Double Tabata: 8 x 20s work/10s rest:
1a) Hollow Rocks
1b) Glute Bridge on Floor (BW)

Banded Pull-through: 3 x 25. Rest 60s.

Strength

20min to build up to:

1 hang power snatch
+
1 below the knee power

WOD

10-9-8-7-6-5-4-3-2-1
power snatch 50/35
oh squat

Afterparty

45sec side plank 45sec front plank 45sec side plank 3 rounds 45sec rest between sets

4 min AMRAP
8 Shuttle run (10m)
8 Burpees

Rest 2min

4 min AMRAP
12/10 Cal Row
10 DB Snatch 22.5/15 kg

Rest 2min

4 min AMRAP
Mini Cindy (4-8-12)

Rest 2min

4 min AMRAP
12/10 Cal Row
12 KB Swing 24/16 kg

Bonus
4 x 10 sec on / 20 off assaultbike (all in one go)

3 Sets of:
20 Alt. DB Curls (total)
15m/arm Bottoms-up KB Carry
Rest 60s.

Easy aerobic: Run/Bike/Swim
~45-60min.

Strength

Press 3-3-3-3-Max Effort @ 75%

submax pull-ups between sets

WOD

10 Rounds For time:

5 Kettlebell Clean 24/16kg
5 Kettlebell Press 24/16kg
4 strict Ring Muscle-ups

*kettlebells are double cleans and presses

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 plyo
8 sldl
6 goodmornings

Metcon/*Rx(18)
3rds
20 kbs 53/35-*70/53
40 du's x3 singles
then
3rds
10 ttp/hkr/k2e/ttb
20 step ups/box jumps 24/20
then
3rds
5 jc2b/c2b/*bmu
10 oh squat 45/35-*75/55

@25:00-work up to hvy snatch + ohs plex

@37:00-gym goat

@45:00
Finisher
30 scap push ups
30 band pull aparts
100 flutters-10 sec six inch hold every 10 reps
2 min hamstring stretch