1:00 + 1:00 Banded Lat Stretch
1:00 Knucle Drags
1:00 Banded Pull Apart
1:00 Pass Through
.....

3 rounds

1:00 Row
3-5 Kipping Pull Ups
3-5 Ring Dip

Partner wod

In 10 min complete
1000m row then in the remaining time
Amrap of:
20 single arm dumbbell thruster
20 toes to bar

-rest 3 min.-

In 10 min complete
1000m row then in the remaining time
Amrap of:
20 dumbbell snatch
20 push ups

-rest 3 min.-

In 10 min complete
1000m row then in the remaining time
Amrap of:
20 single dumbbell box step up
20 box jump

@22.5/15 kg
@60/50 cm

Split work evenly.

Warm Up
Pientä yleisvenyttelyä
800m kevyt hölkkä
sit kerran tai kaks läpi
10m aitojen ylitys
10m askelkyykky + kurotus ylös
10m tinasotilaskävely
10m polven nostojuoksu
10m kantapää pakaraan juoksua
10m käsien pyörittelyt edeten
aina 10 m kävely palautus
sit otetaan herätellyä
20-30-40m juoksua nousevalla vauhdilla, kävely palautus

huilaa 2-4 min ja starttaa

2 sets
800m run, 5km pr pace, 2 min lepo
600m run, 5km pr pace, 1.5 min lepo
400m run, cooper pace, lepo 1 min
200m run , nopeammin kuin cooper pace.
lepää 5 min ja toista

Cool down
400m kävelyä/hölkyttelyä + ravistelut ja illalla makoile lattialla jalat kohti kattoa 5 min ajan.

3 rounds for time of

• 800-m run
• 50 wall-ball shots
• 30 toes-to-bars

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

A.
Three sets of:

Front Squat x 6-8 reps @ 30X1

Ring row 8-10

Plank from Elbows x 45-60 seconds

B.
In teams of three, with only one person per station, complete 4 sets each of:
1 min Row 8-12 cal
2 min 10 Goblet squat
3 min 3 burpee max singles

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1
Station 2 – Russian Step-Ups x 10 reps each leg
Station 3 – Weighted Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches
15 Push-Ups

C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

A) Every minute on the minute for 10 minutes of “Power snatch + squat snatch @ 68%,

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B) Every minute on the minute for 10 minutes of: 1 Power clean + 2 Jerks @ 70%

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C) Floating back squats, 5 x 2 @ 70%

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D) Bonus:

Core:
3x
30 Russian twists
20 Slow knee tucks

Pull-ups:
8 x 7 Banded CTB pull-ups

Extra:
3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

3 - 4 sets:

a) Double Dumbbell Bench Presses
b) 60-90 sec Reverse Plank
c ) 8 - 12 Standing Lateral Raises

Partner wod / teams of 3

For Time
10-8-6-4-2 / 15-12-9-6-3 reps of:
Rope climb
Power clean @60/40kg
Front squat @60/40kg
High Burpee box jump over

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Toistot puoliksi/kolmeen osaan