6 rounds
6-10/side Deadbugs
6-10 Cuban Press
6-10 Pause Ring Rows
6-10 Cossack Squat

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

100 renkaan flippausta aikaa vasten, ilmoita mitä rengasta käytit
1. sisar hentoinen
2. tukevasti turkulaine
3. maatalon isäntä

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge + stretch
• 45s. Row/Bike - One leg V-sit up

• 45s. Row/Bike - Active shoulders (Handstand)

• Mobility...

• Work on: HSPU / Ring dip

WOD
accumulate 100 x thruster
every 2min.
6x V-up/sit up
6x burpee
(skaalaa thruster määrä
tarvittaessa pienemmäksi)

Snatch
2 reps @ 75%
1 reps @ 80%
3 x 1 reps @85%

Every 1,5 min x12

1 Power Clean & Jerk
1 Squat Clean & Split Jerk

For time: Partner "Glen"
You Go , I go
30 Power Clean + Push Jerks @ 60/42.5kg
Run 1600 m ( 8x200m relay)
2km Row
10 Rope Climbs
Run 1600m ( 8x200m relay)
2km Row
100 Burpees

Timecap: 40 mins

3-Position Snatch ( High hang - hang - Floor)

2 x (1+1+1) x 60%, 2 x (1+1+1) x 65%

Snatch Pull

4 x 5 x 85%

Snatch Grip Push Press

2 x 5 x 65%, 2 x 5 x 70%

Good Morning

3 x 6 x 25% (%of back squat)

3 sets:

15 Reverse Hyper
15+15 DB Presses

EMOM 20min

1. 10 cal Assault bike
2. 6-10 Strict press
3. 10-15 Box jumps
4. 6-10 Bent over row
5. 6-10 Thrusters

Every 2 min for 20 min
6 Back squats
Max Pull ups