For time:
4 rounds
10 thruster
20 front squat
30 deadlift

*Between every movement 4 x bar over burpee

RX 42,5 kg/ 30 kg

Time cap 20 minute.

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  6 Back squat
  6 Lunge
  6 Good morning

• Mobility...

• Back squat:
  3-4x 2-8

• 2-3 Box jumps
  Add weights...

Warm up

halos
pull overs
waiters holds
squats

Part A

Rite of passage variation

Snatch to press plus pull (row or pull up)

novice 1-3 intermediate 1-4 advanced 1-5

5 sets

Part B

Single arm complex

10 min EMOM

3-6 snatches
3-6 push press
3-6 thrusters

Odd: right
Even: Left

Part C

3 sets

1 min tabletop hold (continuous single arm swap)

novice: head touches
intermediate: shoulder touches
advanced: hip touches

1min rest

Row or ski 5000/4000 m.

Every 500/400 m perform:
12 wall balls
8 pull ups

40 min timecap.

5rft:
6 strict pull ups
12 push press 45/30kg
250/200m Row

3:00 bike or row
10 light KBS
10 goblet squats

EMOM x 15
Min 1: max effort TTB
Min 2: max effort strict pull-ups
Min 3: max effort dips

*use a band if needed. Once you break from the bar that’s it for the minute.

WOD
Interval bike or row
2:00 on 1:00 off
X 10

*score is total calories

Vsumo maastaveto 8 x 4

yhden käden kulmasoutu 8 x 4

Vetävät osa 2 apuliikkeet
3 x 15

kehonpainosoutu
hauiskääntö tangolla
jalkojen koukistus käsipainolla

6 x 2 min amrap / 1 min lepo

Vuorotellen A & B

A)
5 leuanvetoa
10 istumaannousua
10 kehonpainokyykkyä

B)
5 t2b (varpaat tankoon)
10 punnerrusta
10 burpeeta