A) 10 Back squat @75-80%
B) 2-3 Rope climbs 4m

Alternate btw A and B.

Warm up (0:00-6:00
4 Active Spidermans (each leg) 
4 Active Samson (each leg) 
4 Cossack Squats (each leg)

3 Walkouts 
3 Active Spidermans (each leg) 
3 Active Samson (each leg) 
3 Cossack Squats (each leg)

2 Walkouts 
2 Active Spidermans (each leg) 
2 Active Samson (each leg) 
2 Cossack Squats (each leg)

followed by…

Barbell Warmup 
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(6:00-10:00)
Front Rack stretch 1:00 min per
Couch Stretch 1:00 min per

Skills/Teaching(10:00-25:00)
Hi hang-Speed under bar
Hang clean-Knucles down and back
Power clean-Speed through middle
Split jerk-Find balance

Complex(25:00-40:00)

Team up in 2 or 3 and work on great form for the complex for 15 mins. Keep the weight at a load that you can maintain good form with.

15 mins to work up to complex weight
1 High Hang Power Clean (mid-thigh)
1 Hang Power Clean (top of knee) 
1 Power Clean (from floor) 
1 Split Jerk

Transition(40:00-45:00)
Break bar down to deadlift weight.

Run through(45:00-50:00)
2rds
5 deadlifts
5 sit ups

Metcon(10)
"Drop Dead"
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Score equals total reps

Option(12)
1600m walk/run
5x100m hill sprints
21's x3 +1 burnout set of curls
Gym Goat

Finisher
2 min hamstring stretch
1 min cobra
60 temp tantrum(2ct)
30 t raise
15 side plank pt per

Skill:
Bar muscle ups

WOD:
30 min EMOM:
1 bar muscle up
3 HSPU
9 Air squats

34-22-210 cm
2x4 - 2x5 "
Suoraan ja vinoon.
AMRAP 9.00-

Penkki 4x5(+)x70% (viimeisessä sarjassa max toistot)
Vap.val. soutuliike 100 toistoa (valitse eri liike joka viikko)
Vauhtipunnerrus 3x5
Etunojapunnerrus 100 toistoa

Clean Pull, 6 repetitions

---

Post five heaviest successful sets

Maastaveto 4x5(+)x70% (viimeisessä sarjassa max toistot)
Etuheilautus 5x12-20
Rive riipusta 4x6-10
Quad Blast 1 kierros (jännehypyt amrap)

Optional Accessory:

3-4 rounds, rest as needed:

1) 10 Double KB Sit-Up
2) 10-15 GHD Hip Extension
3) 10+10 Lunge Ball Throw

RPE 3-4

Warm up(8)
400 Meter Run or 500 Meter Row 

2 rounds:
3 tri push-ups, 6 sit-ups, 9 sl deadlift

1:00 PVC Pass Throughs 
1:00 Alternating Spiderman

Mobility(10:00-18:00)
Couch Stretch – 1:00 each side
Pigeon Pose – 1:00 each side
Banded Shoulder Distraction – 1:00 each side
Elevated Childs Pose (box/bench) – 2:00

skill/teach(18:00-26:00)
close grip push up
db bent over row
db strict press
band pull aparts
sit ups

Run through(26:00-30:00)
Goal of this run through is to practice flow of workout and confirm quality of movement.

5 Close Grip Pushups
5 Dumbbell Bent Over Rows, each (50/35)
5 Strict Presses (empty barbell)
5 Band Pull Aparts
5 Sit-Ups

W. O. D(30:00-60:00)
"Fins Out”
4 giant sets:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds

Finisher
:30s halo per side
:30 hip rot per side
30 oblique crunch per

A) 3-5 DL @50-60% (1-2sec pause under the knee)
B) 10-15 KBS (american), you choose weight
C) 10-15 Push-ups
D) Rest

Alternate btw A, B, C, D.