Tri-Set x 3 work sets

Single Leg Landmine RDL x 6-8 each.
Rest 45s.
Landmine Squat x 10-12.
Rest 45s.
Reverse Plank x 30s.
Rest 45s.

1a) Deadlift 5x5x75%
1b) Hollow hold 5x30s
3 rounds super set, no rest between sets.
10 GHD- maailman ympäri
20 kulmasoutua tangolla
25-30 raskasta heilautusta

For time:
20 Strict HSPU
Rest 5:00
30 Kipping HSPU

Straight Into

30 Kipping Pull-ups

Do not perform this back to back to the previous wod. Rest 5 min at minimum before heading into this work out.

5 Rounds for time

50 Double unders
15 Hang Power Snatch

35kg/25kg

For Time (9 min cap)

4 Rounds
12 Front Squats
9 Lateral Burpees over bar
6 HSPU
3 Box Jumps

@42.5/30
@30/24

Reverse Crunch + Deadbug: 3 x 6 each. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Stretch x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

8 x
4 wall walk
8 MU
1 min rest

A) Clean complex

Build up to a heavy weight in a complex of “Clean pull + clean + jerk” in 12 minutes.
Then:
4 x 1+1+1 @ 87-92%

B) Hang power cleans

Climb up to a heavy set of 2 hang power clean in 10 minutes.
Sarjojen jälkeen vielä 3 x 3, -5-15kg

C) Push press 4 x 4 @ 76-79%. Lepo 90-120s sarjojen välillä. Tällä rakennetaan vahvaa pohjaa hartioiden ylöstyöntäville liikkeille. Ohjelman myötä toistot tippuvat 6, 5, 4 ja 3. Pidä huoli kuitenkin, että luot pohjan isoilla sarjoilla.

D) Hatch squats

Back squats:
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @70%

3 rounds

15 single unders
10 Air Squat
5 Push Ups

For 4 cycles:
AMRAP 3:
5 C2B
8 Burpee Box Jumps 60/50cm
5 Squat Snatches 42/30kg
Rest 1min btw cycles.

For each cycle continue the AMRAP from where you left off.