In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Build in weight each round

AMRAP 8

3 Power Clean 50/35kg
6 Push Ups
9 Barbell Over Jumps

EMOM 8

1 minute : 5 TnG Power Clean
2 minute : Rest

For time
50 Power clean @70kg

Complete like this
4 min work
1,5 min rest

Buy in
10m handstand walk
10 C2B
Rest of the time AMRAP Power clean

Repeat as long as you get to 50 Power clean
CAP. 8 Rounds.

-150 wall ball
-21 rinnallevetoo
-120 box jump tai joku boxijuttu
-12 sand bag over shoulder tai pito
-15 rinnallevetoo
-90 hand release push-up
-9 sand bag over shoulder tai piti
-12 rinnallevetoo
-6 sand bag over shoulder tai pito
-9 rinnallevetoo
-3 sand bag over shoulder tai pito
-7 rinnallevetoo

5000m row must be done during the wod

500m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

400m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

300m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

200m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

100m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

4 Sets : 6 GHR
3 Sets : 8 Double Dumbbell Row
2 Sets 12 Romanian DL @ 38%

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG