Mobility

Pari WOD
20min AMRAP you go, i go
20 rounds
1-3 strict pull up/ring row
4 burpee box jump over

then rest of time ergo max cal
-you go, i go

SKILL
Toes to bar

E2MOM, 5 rounds
3-16 T2B
10-15 wall ball

AMRAP 12, With Partner IGYG

5 Shoulder Press @ 80% heaviest OTD.
15 Sit-Ups
250m Row

Back Squat

8-8-2-6-6-2

Go Every 3:00

Practice Rope Climbs

• Develop new techniques and confidence without the pressure to go fast!

EXTENDED WARM-UP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups or Tough Ring Row

*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.

4 rounds
8+8 landmine press
8+8 front leg elevated split squat

4 rounds
10 medball hamstring curl
10 DB’s floor press

3 rounds
15 banded chest flys
10+10 single leg elevated heel raises

2 kierrosta
Alkavalla 10 min (kesto 40 min)

1. 2000/1600m soutu 4000/3600m pyörä
2. Juoksu korttelin ympäri n. 900m

EMOM52
a) no-jump burpee
b) row
c) box get over (60/50)
d) air bike / bike erg / ski erg