Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per

1. 12cal row
2. 5+5 db snatch 45lb
3. 5 devils press 45+45
4. 20 abmat situp
5. Rest

Eilinen/
Kuntopiiri

Barbell Rows - Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same weight you used in the WOD.
+
Biphasic Lat Stretch x 60s each side.

AMRAP 15:00
5 Curtis P's @52.5/35kg
400 Meter Run

• Goal: Lower effort - 70% as the Curtis P's will gas you if you're not smart.

Lämmittely:
EMOM 4

1) GTOH with plate 15
2) push ups 5-10
3) goblet squat 10
4) lateral lunges 8 + reverse lunges 4
5) shoulder press 15

WOD:
Bear complex - AHAFA

1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
- Kipping Handstand Push-ups
- Negative Handstand Push-ups: Reps 8-6-4-2
- DB Push Press

1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Rope Climb Sit to Stand: Reps 8-6-4-2
- Ring Rows: Reps 24-20-16-12

• Goals for 1a/1b - whatever scaling option is chosen all sets should be tough.

3xMax push ups

A1: banded clapping push ups 8x3
A2: alternating lateral split squat 8x6
B1: Assisted one arm push ups 3x6/arm
B2: shrimp squat 3x5/leg
C1: box Hspu straight legs 2x10
C2: natural knee extensions 2x8
D1: pseudo planche pushups 2x15
D2: SA db Shoulder flys 2x10/arm @6kg db
D3: SL hip thrusters 2x15/leg
D4: evil wheels 2x10

EMOM 30
1. min 5 Front squat
2. min rest
jne.