Focus: Front Squat

3x5 at 75%

 

Metcon:

6 RFT

30 Double Unders

10 Ball Slams

10 Ball Push Ups

 

Post Wod-

Group Stretch

Hamstrings

Lower Back

Hips

5 x 1 min on / 1 min off
10 heavy kbs (Russian)
rest of the min row max meters (työaika pitäis olla noin 30s.)

EMOM for 40 minutes (8 rounds)
1st min 8-10 ring rows
2nd min 8-10 burbees
3rd min 15 KB swings
4th min rowing
5th rest

5x75%, 3x85%, 1x95%+

6min EMOM
even: 30sec ME Toes-to-bar
odd: 30sec ME Pullups

EMOM as long as possible:
7 Thruster (35/25)
7 Pull up
7 Burpees

(15min minimum work requirement. If you fail before 15min mark, decrease the reps for all three movements to 6 reps and continue. If you can't complete the 6's move to 5's and so on...)

Row 5min for max meters
Rest 5min
Row 3min for max meters
Rest 3min
Row 1min for max meters

6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
Get some "friends", race on all 6.

Front squat. Advanced 3 x 3, Beginner 3 x 5. Use same weight across. 

5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) + 1 Jerk