4 rounds for quality

7 kip on the floor
4 low bar banded MU
4 bar to hip kips

A,
5 rounds for quality of:
Zercher Carry, pick load, 15m
5 Sandbag Squat Cleans, pick load

B,
Teams of 2 - for time:
Partner A:
Burpee Broad Jump, 200 m
Partner B:
max reps Hang Power Cleans, 70/47kg

Hang Power Cleans- edit in the total number of reps completed as a team

Complete in teams of 2. Switch as often as you like.

Goal: Just get it done

C,
3 rounds for quality of:
10 Landmine Rotations, pick load
GHD Parallel Hold, 30 secs

For Time [35 Minute Cap]: 

200 Meter Run

20 Double Unders

2 Power Snatches 35/25kg

Rest 1 Minute


400 Meter Run

40 Double Unders

4 Power Snatches 35/25kg

Rest 1 Minute

600 Meter Run
60 Double Unders

6 Power Snatches 35/25kg

Rest 1 Minute

800 Meter Run
80 Double Unders

8 Power Snatches 35/25kg

Rest 1 Minute

1,000 Meter Run
100 Double Unders

10 Power Snatches 35/25kg

*Score = Time it takes to complete the workout

Band Stability Single Leg Hip Thrust: 3 x 10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

0-5min: 5 reps
6-10min: 3 reps
11-15min: 1 rep
16-20min: 5 reps

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

1A) Weighted ring dips 3x2x75%
1B) Side to side push ups 3x6

A,
Banded Back Squat 3-3-3-3-3
Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 10 mins of:
10 Landmine Squats, 34/25kg
10 Toes-to-bars
10 L/10 R Landmine Deadlifts, 34/25kg
100 Single Unders

Goal: 4+ Rounds

C,
4 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Lateral Raise Hold, pick load, 20 secs

REST OR Active Recovery Session
Breathing and Streching
then
3 rounds
6+6 windmill @light weight
3 min air bike (nose breathing)
6 thorahic bridge
3 min ski
12 cossack squats
3 min row
6 wall squats