2-3rounds:

10-16 GHD hip extension
16 snowangel

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

*Repeat from 9.20.21 

3-5 Sets:
1-3 Seated Legless Rope Climbs (12ft.)

Rest 3 Minutes Between Sets.

Weighted Chinup 4x3 reps

In teams of 2 (You Go, I Go)

Buy in: 1000m row

AMRAP 20 min. of
60 double unders
30 toes to bar
15 dumbbell thruster@2x22,5/15
(Goal: 5+ rounds)

Cash out: 1000m row

Time cap: 30 min.

Deadlift 1 RM, then 2 sets @ 50% (choose reps)

ULKO

Every 4min x3,
2min rest between sets

4x hill run
12 db thruster @2x22/14kg
5/5 alt. db snatch
AMRAP burpee over db

assault bike for max cal
10 x 20 secs / 40 secs

Lepopäivä tai joku edellisten viikkojen puuttuva recovery wod.
tai vaihtoehtoisesti
Uinti
Swim session
200m warm up
2x50m potkut + 2x50m vedot
2-3x100-200m freestyle
1x300-400m freestyle
100m cool down
rest 1-2 min bwn sets
whole session about 45-50 minutes

tee 2-3 ala ja ylävartalon mobility drilliä alle ennen uintia tai uinnin jälkeen. jos ei ennen uintia niin verrrytele käsivarret ja pyörittely olkapäät lämpimiksi. Lonkankoukistajat/eturedeit hereille.

Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg