Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
heel grab-jog back
knee grab-jog back
front kick-jog back
side lunge-jog back

Metcon(20)
amrap 20
max cal airdyne or row

@25:00
10 turkish get ups per side
for quality(choose appropriate load).

@35:00
gymnastic or barbell goat work

@45:00
30 scap push ups
30 pass through
60 oblique crunch
1 min chest opener
2 min samson stretch

WOD

20min AMRAP
10 knees 2 elbow
15 thrusters 20/15
10 burpee box overs
200m recovery run

*Aim to go unbroken on movements

scale knees to elbows to knees to chest if needed

For 50 minutes with slow pace:
Run/ski/bike/row for 2 minutes
30-60 s hollow hold
Run/ski/bike/row for 2 minutes
1 min DB waiter walk (30 s per hand)
Run/ski/bike/row for 2 minutes
30-60 wall sit
Run/ski/bike/row for 2 minutes
12 cossack squat w/ 1 s hold at bottom
Run/ski/bike/row for 2 minutes
25 m quadruped crawl

Samoille jaloille tempaus + tempaus
8 x 1 + 1 @ 60-85

1+1RM

"snatch drop" ponnistuskulmasta
5 x 2@70 -

Strength:

Conjugate bench press 1-1-1-1-1-1- max rep @ 70%

WOD:

10 minute EMOM

Even: 10 OH squats
Odd: Bar muscle ups

Afterparty:

5-4-3-2-1
One arm bench AHAP
One arm press
pull ups

100 tricep push downs

Teams of 3, For Time:
800 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)
One Wreck Bag Per Team

Partner WOD
30min amrap
12 cal row
12 kb swings
12 goblet squats
12 push ups
Alternate full rounds

Då det är öppet hus kör vi en throw back till första gruppasset på MCW för 6 år sedan
https://vimeo.com/41775754

OTM 15
1. min 10 med ball throw sit up
2. 10 Kb swing
3. 10+10 kb side bend

10 x Bent over barbell row
5+5 Turkish get up
40 Double unders

DU pratice
2x 2 mins