Strength 10 mins to complete

10-8-6-4-2 sets of unbroken strict pull ups
Scales can kip/bands

Wod- 3 RFT
3 wall walks
15 back squat@60/40

Strength: if this is easy wear a weighted vest.

Wod: aim to flat out in this Wod go unbroken!

Rubber band warm ups:
Overhead pull apart 8 reps
High pull 8 reps
Press 8/hand
Rubber band "snatch" 8 reps
Pull apart 5 reps
Sideways pull apart 5/side

Barbell warm up - progressive weight - 3 rounds
3 Shrug
3 Clean high pull
3 Muscle clean
3 Press
3 Tempo front squat 53x1
3 Hang power clean + 3 Push press
3 Hang clean + 3 Power jerk

Takakyykky samaan vauhtiin

5x3@70%

Rinnalta tempaus

6x2

boksi hypyt 10x3

5 rounds for time of:

• 5 dumbbell hang squat snatches, left arm
• 5 dumbbell hang squat snatches, right arm
• 5 dumbbell thrusters
• 200-m run

Men 70-lb. dumbbells
Women 45-lb. dumbbells

Shoulder Press 8-7-6-5-4-3 reps

Run 11,2 km

5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

Complete as many rounds as possible in 15 minutes of:

• 21 GHD sit-ups
• 14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups