5x2

• Build to a heavy set.
• Rest 2-3min.

Wod
50 Alt Russian Swing
100 m Farmer’s Carry
40 OH Lunges
100 m Farmer’s Carry
30 Clean&Push Press
100 m Farmer’s Carry
20 Thruster
100 m Farmer’s Carry
10 TGU
100 m Farmer’s Carry

Afterparty
3x
30 sec Front Plank
30 sec Side Plank left
30 sec Side Plank right
No rest

Käsipainoilla yhteistä tekemistä.

AMRAP: 8 min.
- 6 x Käsipaino rive/kyykky/truster combo
- 6 Punnerrusta
- 6 Linkkaria

AMRAP: 8 min.
- 10 x Käsipaino askelkyykky (5 per jalka)
- 10 x Hauiskääntö (5 per käsi)
- 10 x Käsipainopunnerrus ja veto (5 per käsi)

Laske kierrokset yhteen ja merkkaa tulos.

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:

Bike 5 x 1000/900m

Rest 1:00 Btw sets.

Squat Snatch Singles x 7 every 1:10

80-85%

AMRAP 16

30 DB Snatch 32,5/22,5 (Teens 22,5)
30/24 Cal Echo Bike
30 GHDSU
30 Box Step Ups with DB 32,5/22,5 (Teens 22,5)

There is no description for this WOD as it is stat.

EMOM 20
1) 10-15 burbee
2) 20-30 air squat,

rest 5min

EMOM x10
10-15 sit up

4 x 800m Run
2:00 Rest btw intervals
- Easy pace (recovery)