Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(18)
:35 work :25 rest x3
jump rope or double unders
kettlebell swings

cal row
hand release push ups or hand stand push ups

shuttle runs
goblet squat or dumbbell thrusters

Score=reps or just move

Opt(12)
3x8
one arm hold
tricep dips
alternate shoulder press
plank to bridge
-4x1 clean
-5x5 goodmornings

Finisher
50 flutter kicks
:30 front rack stretch
:30 hamstring stretch

EMOM 10

Even : 5 Bar MU
Odd : 50 Double unders

Strict pull up 5x5

Rusin Triset x 2-3 rounds x 10 each.
Then,
World Greatest Stretch x 30 each position.

Open Gym Challenge

Row 10k for time.

A.
EMOM x8:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 6-8 Push up
3.) 8-12 KB swings + 8-12 Goblet squat
4.) 6-8 Active shoulders + 6-8 Kipping swings

Mobility:
- Lunge complex
- Shoulder pump
- Thoracic w/ball & barbell

2 rounds:

10m 4-step Walk video
10 Air Squat Cross Kicks video

5min Row/Airbike nose breathing only

5-10 Down Dog to Cobra video

Årets sista wod!

A: every90sec for 15min
Hang Power clean x3 @moderate weight

B: For time
60 plate toe touch
30 burpees
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 STOH 50/35kg
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 burpees
60 plate toe touch

Warm up:
A.
Row/Air bike: 90s.
5 Walk out + 1-3 Push up
5+5 Up & down dog
5+5 Spider lunge + twist

Row/Ab: 45s.

2 rds:
5-8 DL
5-8 Hang Muscle clean
5-8 FS
5-8 Press

4x
3-position Power clean

Mobility (between rds)
- Lunge complex
- Front rack
- Couch stretch
- Pigeon stretch
- Shoulder pump