Shoulder press 13RM

2-4 rounds, rest as needed
1) 10 Plate Sit-Up + 10 Hollow
Rock
2) 10-15 GHD Hip Extension
with 3sec hold at the top
RPE 3 to 3+

Front Squat 5x3 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets.

WOD 20221010

Warm up:

50 jumping jacks

3 rounds of:
10 SDHP
10 push ups
10 thrusters

WOD:

FOR TIME
30 HSPU
30 BuRPEES
30 PULL uPS
PARTITION WORK IN ANY WAY

TIME CAP 8 MINUTES

Finisher:

3 rounds of:
20 Push-ups 
20 Step-up
40 Heavy bag punches
20 Mountain climbers 
Rest 60 secs between rounds

Cool Down:

Stretching movements
Hydrate
Recovery

WOD 20221006

Warm up:

5 min jog

3 rounds of:
10 db rogue rows
10 db straight leg deadlift
10 db split squats

Wod:

5 rounds of: 90 secs on, 30 secs
Sprint
Jumping jacks
Jumping squats
Step ups

Cool down:

Stretching movements
Hydrate
Recovery

WOD 20221005

Warm up:

3 rounds of:
5 pull ups
10 push ups
10 sit ups
15 air squats
20 jumping jacks

WOD:

AMRAP 12:
6 Burpees
9 Toes-to-bar
12 Push-ups

Finisher:

Max reps of:
Inverted Rows
Pushups
Single-leg Stepup (perform one leg at a time)
Burpees

Cool down:

Stretching movements
Hydrate
Recovery

WOD 20221014

Warm up:

50 jumping jacks

2 rounds of:
30 secs pull ups
30 secs push ups
30 secs sit ups
30 secs squats

WOD:

FOR TIME
150 BURPEES

*EVERY 50 BURPEES
10 PUSH-UPS
20 V-UPS
30 AIR SQUATS

Finisher:

Max reps of:
Hanging leg raises
Hanging trunk rotations
Hanging oblique knees raises

Cool down:

Stretching movements
Hydrate
Recovery

5:00 easy Bike, Row, etc w Nasal Breathing
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3-4 rounds:
8-10 + 8-10 single arm bent over row
8-10 + 8-10 single leg (weighted) hip thrust

5 rounds:
1. Run
2. Heavy Lunges (12-16)
3. Run
4. Box step ups (n. 10-14) kb’s or db’s
5. Run
6. Db snatch heavy / kulmasoutu tangolla raskas (10-15)