Mobility

• 2min.: Row/Bike/Run/Ski

• 2 rds:
  3+3 Spider lunge w/ twist
  3+3 Up&down dog
  3+3 Side squat

• 1min.: Row/Bike/Run/Ski

• 2 rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

• Work on: Squat cleans

Te - Max

Ty - Max

Etukyykky Max.

A,
For Time
Buy In: Run 800 meters
Then... 10 Rounds
15 Air Squat
5 Burpee Pull Up
Goal: Sub 20 min
Notes: Wear a vest @9/6kg

B,
Endurance
Run 10 min for Distance
Rest 3 min
Run 10 min for Distance
Rest 3 min
Rum 10 min for Distance
Do your best to get on a track and work to keep your total distance nearly the same for each interval

1A) rive polvelta 3x5
1B) Allemeno 3x5
1C) etukyykky 3x5
2) rive 3x60%, 3x70%, 2x80%, 2x1x90%
3) Työntö 5x1x90%
4) Rive veto 3x3x105%
5A) TK 3x6x60%, räjähtävä
5B) Täydellinen rengas dippi 3x10
merkkaa kokonais volyymi tulokseksi

A,
3 RM Front squat from flloor
- build up in 5-6 sets

B,
Accessory LIft
Glute Bridge: 1 x 20
Glute Ham Raise: 2 x max rep
Sled Drag: 3 x 30m
- Goal is to add weight or reps to each movement from last week.

C,
3 Rounds
Min 1: Max Rep USA Swing 40/32kg
Min 2: Rest
Min 3: Max Rep USA Swing 32/24kg
Min 4: Rest
Min 5: Max Rep USA Swing 24/16kg
Min 6: Rest

4 rounds of
10 Back Squat @ 50/35kg
10 Burpee
400m Run

TC: 20'

10 rnds
30cal row
30 rope jump
30 kbs @24kg
30 rope jump

• kbs kuula selvästi päänyläpuolella

A1)
2 Way Suitcase Lunge
3 x 6-8 each. Rest 30s.

A2)
Single Arm Suitcase Bent Row
3 x 8-12 each. Rest 30s

For time with a partner ( you go , I go )

10 Partner Deadlift @160/120kg
20 HSPU kipping
30 Bar Facing Burpee
40 Box Jump
50 Alternating DB Snatch @22,5/15kg
40 Box Jump
30 Bar Facing Burpee
20 HSPU kipping
10 Deadlift
Timecap: 35 min
* EMOM do 10 syncro airsquat with your partner!
Start the wod with the airsquat!