Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min wall pec strech
1 min cobra pose strech

For time:
27-21-15-9 reps of OR 21-17-13- 9 REPS
Box jump overs @50/60cm
Push ups
GHD sit ups should go unbroken.

Keep steady pace on box jump, push ups should be done mostly in 2-4 sets.
on each round.
ghd sit ups should go unbroken.
Time target for this workout is about 12 minutes. cap 15 minutes.

Metcon
For time
800m air runner or 40/32 calories of assault bike
10 legless rope climbs (scale to normal climbs x 10-15 reps)
800m air runner or 40/32 calories of assault bike

rest 10 minutes and get ready for next

we'll go trough upcoming skills & drills

5rnds of
1 min
1) 5s. RDL (try to hit 5 reps)
straight in to 15s. RKBS (try to hit 10 reps)
2) rest of the minute slow glute bridge

• no rest b/w rounds
• @ 32/24kg for RDL

Hang Squat Snatch + Squat Snatch

5 x ( 1+1) x 80%

Deadlift

4 x 4 x 70% Deadstop
4 x 4 x 75% TnG

3 Kierrosta:
10-12 Käsipainon siirto vuoropuolin lankusta
10-12 Istumaannousu
10-12 Face pull

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Accessory :

8 Double DB Row
:40 HS Hold