Find heavy double

"Omatoiminen WOD"

A.
Warm up:
2 rds:
Easy Run/Row 400m
5-10 Burpee

Mobility:
Hip / ankle / thigh / hamstring

1 rnd: Fast
Run / Row ~100m
7 Burpee

B.
3 rounds for time:
400m Run
21 Burpee

C.
Cool down:
Easy run/row ~3-5min
Foam rolling

Practise overhead squat w/db and squat snatch w/db

"Tall Clean" + pressi 3x3+5

Rive + työntö
1+1@75 x 3
1+1@78 x 3
1+1@81 x 3
1+1@85 x 1

Työntöveto
3@105%
3@110%
3@115%
3@100%

Takakyykky
3x5@75%

10 000m Row
For Time

1 RM takakyykky

Technique session of 20 mins

Pga råddig coach blev det en "Green" som sista wod idag. Sori sori!

Partner wod:

10-20-30-40-50-60-70-80-90-100

Burpees
Pullups
Air squats
Sit ups
Box jumps

Time cap: 40 min

Gymnastics testing:

1, flexibility
a, compresson (sit and reach test)
b, shoulder extension (lying test)

2, strength
a, L sit hold
b, 1RM weighted pull-up
c, max effort handstand hold

3, endurance
a, ax rep strict pull-ups
b, max rep HSPUs
c,max rep strict muscle ups
d, toes to bar

4, power
a, max rep kipping pull-ups
b, rope climb speed

AMRAP 6min

3-6-9-12-15.....

burpees over bar
power clean 42.5/30kg