Banded Pull-Through x 100.
- Goal: complete 100 reps without stopping.
+
- Lizard Pose x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

15min amrap

12 Medball clean
9 2kb deadlift
6 1kb squa

Find heavy 3

Banded Deadbug: 3 x 8-10 each. Rest 60s.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rive ja työntö

Partner wod
“Karen” with a twist ( You GO , I GO )
Every 4 mins x 3 sets / 1 min rest
50 wall ball
Remaining time max cal row

“Cindy” with a twist
Every 4 mins x 3 sets / 1 min rest
4 rounds ( relay style )
5 kipping Pull up
10 push up
15 air squat
Remaining time max cal row

“DT” with a twist (Use Double Kettlebell)
Every 4 mins x 3 sets/ 1 min rest
4 rounds (relay style )
12 Deadlift @2x20/12kg
9 Hang Power clean
6 Push jerk
Remaining time max cal row

Score : total cals of the entire Workout

25min amrap

6 push-up
6 ring row
10 Lunge steps
10 Air squat

*add 3reps to push-ups / snatch and 6 reps to lunge and air squat after every round.

AMRAP 15

5 BMU
10 One Arm Hang Clean & Jerk 22,5/15kg
15 Wallball 20/14p

Targer 5 +

Back Squat

2 x 10 x 60%
2 x 8 x 65%
2 x 6 x 70%

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 65% concentrate on technique