"Annie"
50-40-30-20-10
DU
Abmat Sit-Ups

5 min EMOM
6 Jumping push ups and knees to chest jumps

3 rounds for time:
30 wall ball (20 pounds)
30 sumo deadlift high pull (35 kg)
30 box jump (50cm)
30 push press (35 cm)
30 cal row
30 push up
10 bodyweight back squat (85kg)

Hip external rotation (adductors) : squat against the wall, back on the floor, open up your hips with the help of your elbows 2min

Overhead position (thoracic spine extension): lying on your back, foamroller under troracic spine, lock your arms overhead with taking a grip from a barbell and keeping your hips of the floor. Then strart lowering your hips towards the floor, opening up your ripcage 2min

Shoulder internal rotation: take a grip from a resistance band thats locked into a pullupbar. Turn away from the band and bend your elbow behind your back (as in a strech where you're trying to get your fingers touching behind your back) Let the band pull your hand up and back.

Overhead position:
thoracic spine mobility with double ball and a plate 2min

External rotation of the shoulder: back against a pillar, bending your elbow so that you can get a grip from the pillar above your head, holding the elbow close to your head, sink a little lower by bending your legs, use a voodoo floss band in the shoulder if needed 2min/side

3-3-2-2-1-1-2-2-3-3

WOD;
12 min AMRAP
10 kb snatches/hand 24kg/16kg
20 steps of walking lunges
10 kb clean/hand 24kg/16kg
30 doubleunders

Etukyykky
5x5 75%1RM

6 sets of:

• two cleans
• two front squats
• one split jerk

5 Rounds 2min on/ 2min off: 10 Barbell Front Loaded Walking Lunges 60Kg remaining time Row as far as you can.