• 2min.: Row/Bike

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

• 1min.: Row/Bike

• 2 rds:
  6 Deadlift
  6 Hang Power clean
  6 Front squat
  6 Press

• Mobility...

• Work on:
  Clean & jerk

Lepipäivä on tämä!

Etukyykky 10-8-3-1-1-1
ykköset 10kg nostoilla niin että viimeinen ykkönen min. 90% maximista.

Wodit 9,10, ja 11.

Overhead Squat

5 x max reps 60% Back Squat

SO 3:00

Snatch Pull + Hang Snatch High Pull + Hang Squat Snatch

8 x (1+1+1) 70-80%

SO 2:00

Wodit 15,17 ja 17

"Unknown Soldier"

6 min emom

Every other minute kipping skills (kipping pull up/ kipping T2b...)
Every other minute: core movement of your choice 30-50s

500 cal assault bike for time

In 40 minutes:

Buy in:
103 burpees
3 min rest

then, amrap the remaining time:

1917 m ski
60 m med ball bear hug walking lunges 30/20 lb
105 double unders
120 m KB farmers carry (32/24 kg)

Row 8000m

Pace as you wish.

Three sets of:
Back Squat x 8-10@ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds
+
9min amrap
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

• 1min.: Row/Bike/Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  6-8 Wallball
  6-8 DB snatch

• 30s. Row/Bike

• Mobility...

• Work on:
  Pull up / HSPU