4 rounds

6+6 static lunges
12 Hip thrust
12-20 jumping lunges
40 m squat walk side ways (with rubber band)

For time: “Frianebeth”
21 Thrusters
21 Pullups
15 Squat cleans
15 Ring dips
9 Deadlifts
9 HSPU

RUN easy pace 45min

A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: The Renegade Rows and Wall Walks will blast your shoulders, try to shake them out and recover as much as possible during the run.
- Equipment: Medium & light weight, medium band.

B) WARMUP
AMRAP 6:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Scorpions total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 12-15 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 4 ROUNDS FOR TIME
10 Renegade Rows each
5 Wall Walks
200 Meter Run
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSH-UP
4 x 8-10 3s up 3s down. Rest 60s.
C2) INCHWORM TO HOLLOW HOLD
4 x 3 reps with :10 hold each. Rest 60s.
C3) TABLE ROW
4 x 8-12. Rest 60s.

D) 4 ROUNDS FOR QUALITY
10/side Salsa Plank
5 Wall Walks
200 Meter Run / 1:00 Jump Jacks
Rest 60s.
– Goal: Sustainable pace. Breathing in and out through the nose if possible.

E) WORLD'S GREATEST STRETCH
As above

30 MIN

• Erg for 1 min
• 3,6,9,12,15.... Squats

Erg is not specific - Could be rower, bike, whatever (sub with double unders/jogging)

Squat weight is not defined - Could be a barbell, kettlebells, dumbbells or whatever - Just get to work

Score is the amount of squats.... Note weight, Erg etc in comments

A: Snatch 10x3@70%
B: Back squat 3x10, amrap sista setet
C: RDL 3x10

Jusa, Janne ja Valtteri klo 12 Live

Pick a partner and grab a box and machine
Split reps between partners

20/16 cal bike or row
20 box step ups
20 passthroughs
10 burpees
20 box jumps

30 rounds (you go I go)
12/10 cal bike or 16/12 cal row
6 burpee box jump over 24/20

*alternating rounds. 1 partner works while 1 rests.

45:00 time cap (must move quick to get done within time cap) 1:30 per round.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5 barbell power snatch + 5 barbell ohs
5 power cleans + 5 thrusters
:30 wall climb hold

Skill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.

Partner wod 36min
Molemmat suorittaa jokaista liikettä 3min-2min-1min
Burbee
(3min-3min-2min-2min-1min-1min)
WB @14lbs
(3min-3min-2min-2min-1min-1min)
DB snatch @12,5kg
(3min-3min-2min-2min-1min-1min)

Tulos on yhteenlaskettu toistomäärä