Warm up(0:00-8:00)
3rds
20 jax
20 heels to rear
20 plyo

Mobility (8:00-12:00)
:30 chest stretch per
1:00 min pigeon per

Pointers/skill(12:00-17:00)
workout preview

Fittrain Intervals (16)
Tabata intervals :20 x :10 x8
single unders-challenge up du's
half burpees
atomic plank tucks or slider push ups
butterfly sit-ups

Opt(12)
1600m walk/run/row
3.0 mile airdyne

Finisher
30 t-raise
100 temp tantrum

Wednesday
Skill:
3 min ring support
3 min amrap ring dips

Wod: 30 min amrap
400m run
50 DBsnatch@22.5/15
200m run
50 DBc&j
400m run
50 DBthrusters
200m run
50 DB hang sq clean
*1 DB - both run , break reps how you like.

Wod: break reps how you like , both run, keep it fast !

21 cal row
15 snatch, 30 kg

15 cal row
12 snatch, 35 kg

12 cal row
9 snatch, 40 kg

14 min aikaa

Etsi 1 RM rive

Takakyykkky 5x5@75%

Rive polvelta (pukit) 5x3@70%

Työntöveto, 5cm korokkeet 4x3@90%

Suorinjaloin mave 3x5@60% (takakyykky)

Push Press 6 RM, then 4x4 with same weight

16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

4 sets 8 reps each:

Bench press
Pendlay row
Single arm dumbbell press

Takakyykky 10x3@65%

Tempaus polvelta (pukit) 5x3@70%

Tempaus Veto 5cm korokkeilta 4x3@90%

Snatch Balance + Valakyykky 4x(2+1)@65% (valan%)

Strength: 20 mins to perform 5x8 deadlift@70-75%1rm

Wod: 15-12-9
Hang sq clean@60/40
STOH@60/40

Strength: more volume work on our strength , 5 min build up to 70-75% then 3 mins per set.

Wod: some heavy barbell cycling! Try and keep hold and keep moving