On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches 22,5/15kg
Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders / Single Unders

score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.

WARM UP

0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson
0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
[Coach: hands by pockets and push the ground away when you jump]

TECHNIQUE & BUILD [12:00 - 22:00]

10 Alternating Single Dumbbell Deadlifts

10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)

5 Single Dumbbell Push Press (each side)

5 Dumbbell Swings (each side)

5 Dumbbell Deadlift to Shrug

6 Alternating Single Dumbbell Snatches (3 each side)

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Row
Minute 2: Russian Kettlebell Swings 24/16kg
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Assault
Minute 6: Rest

Open gym

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)

Kotitreeni

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Sit-up
Pike push-up
Burpee

10 min AMRAP
10 dumbbell thrusters 2x22,5kg / 2 x 15kg
15 cal row
3+3 TGU 24kg/16kg

200 olkapääkosketusta lankussa. Ei aikaa vastaan. Keskity laatuun.

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 40 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

Open gym

4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row

Kotitreeni

4 Rounds

2min AMRAP:
16 V-ups
14 Jumping squat

2min Rest

10 Min AMRAP

200m row
16 Pistol Squats
6 ring MU

3 min du practice
then 3 rounds of
5 dbl kb z press
4 paoli low bar
20s. wall facing hs hold

---

7x every 2 min
3 Push Press @ ahafa

Side Plank with Dumbbell External Rotation
3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each