12 minutes

10 + 10 One Arm Pull Down
5 Strict Pull Ups
10 Wide Grip Push Ups
5 Triceps Press
20 Sit Ups
20 Cal bike

500m ski/bike/row
then
3x
5 ninja roll up to pistol
20s. HS hold facing the wall
7 ring row

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intent is to just move today, get out of the soreness from CF Total.
RPE 6-7 / HR 65-75%

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EMOM 32
1) 6+6 pistol squats
2) 8+8 DB push press 20/15
3) 8 sC2B (use a band if you must)
4) rest

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3 rounds for quality AHAFA

shoulder 7 (7 of each movement: lateral raise, front raise, bent over raise)
24m frog pump
10 jefferson curl
low load, RPE 5-6

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30 min basic conditioning
RPE 6-7 / HR 65-75%
row/ski/bike/run/swim

1000m Row

Then 3 rounds

20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

Aktivaatioharjoitukset:

Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3
Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

AMRAP 14 mins

6 Push Jerk @43/30kg
9 Bar Facing burpee
12 alt. Front rack lunge
Goal: 5+ rounds

Power Snatch doubles (15 mins)
- technique work
- if form looks good , build up to heavy double
- NO Touch n GO

Tribute to the 13 soldiers that were killed in Afghanistan.

WOD
26:00 AMRAP
31 dubs
25 pull-ups
23 push ups
23 air squats
23 ab mat sit ups
22 KBS 53/35
22 calorie row
22 TTB
20 wallballs 20/14
20 box jumps
20 alternating DB snatches 50/35
20 burpees
20 DB thrusters 50/35

(Each number of reps signifies the age of a soldier that died)

Upper-back Triset 3 x 8-10 each. No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
85 T2B
- Open with a max unbroken set

Goal: 4-5min
Looking for big sets to test your capacity

• 2-3min. Row/Bike/Run

• 60s. Squat + twists

• 60s. Scale + stretch

• 60s. Up/down dog

• 2x
  w/ DB's
  6 Deadlift
  6 Hang clean + jerk / Hang snatch
  6 Front rack Lunges

• Work on Back squat