WOD
5rds
500m run/300m walk
10+10 one arm thruster
10+10 hang snatch

WU
3rds
150m run
10x KB swing
10x goblet squat
5+5 KB around body

1.) 5.sec clean pull over the knee + contact practice + tall jerk 4 x 3+3+3
2.) Low hang clean + jerk 6 x 3+2
3.) Clean high pull 4x4
4.) Barbell lunge 4 x 8 (4.per side)
5.) 3×
A.1) db overhead carry x 30m
A.2) axle bar carry x 30m

WOD
10-9-8-7-6-5-4-3-2-1
cyclist squat
push up

rest 3min.

1-2-3-4-5-6-7-8-9-10
cyclist squat
push up

WU
3rds
10x air squat
10x scapula push up
10x hollow up

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

15 du
10 wallball
100m juoksua

1 x 4
1 x 4
1 x 4
1 x 3
2 x 4

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

A,
5 rounds for time of:
10 Alternating Front Rack Lunges@ 70/47kg
15 Pull-ups
10 Dumbbell Snatches, @32/22,5kg
15 Toes-to-bars

Goal: sub 15 mins

B,
4 rounds for quality of:
Reverse Sled Drag, pick load 15m
Alternating Bird Dog, 20 secs
L Lateral Sled Drag, pick load 15m
L T-Balance, 20 secs
R Lateral Sled Drag, pick load 15m
R T-Balance, 20 secs