For time
400m run unweighted
30s rest
400m run weighted
30s rest
400m run unweighted
3' rest
600m run unweighted
45s rest
600m run weighted
45s rest
600m run unweighted
3' rest
800m run unweighted
60s rest
800m run weighted
60s rest
800m run unweighted

A,
Lower Body Stretch
2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10 Jefferson Curls, pick load
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
Run, 800 m
30 Deadlifts
30 Hang Power Cleans
20 Shoulder Press
50 Bike Calories
30 Back Squats
30 Barbell Rows
30 Alternating Split Jerks
50 Row Calories
30 Reverse Barbell Lunges
30 Hang Power Snatches
30 Floor Press

Goal: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD

Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Emom 12

10 wallball
2-3 wallclimb
45 s vapaavalintainen vatsaliike

A: SA Kb rows 3set
B: DB Powell raise 3x5/each arm
C: Banded pull aparts 2xMax
D: For time:
300 rkb swings

AMRAP 20 for Quality:
2+2 Seated Rope Pull Up
10 Barbell Good Morning
10+10 Barbell 1-Leg DL
15 GHD Sit-Up
1min of Skill Practise