Bench press 3-2-1-1

• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

Pullups 5 x 3

Single Arm Banded Pushdowns: Accumulate 75 reps on each side. Rest as needed.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chipper:
300m Run/Row
40 Pistol Squat
30 Hollow Rocks
20 Deficit Push Up
10 C2B

For time:
1km row
50 v-ups
200m farmers walk 20/12 x2
10 wall climb
1km run
10 wall climb
200m farmers walk 20/12 x2
50 v-ups
1km row

Home edition:

For time:
5k run

2:00 easy cardio (bike run or row)

3 rounds
8 box step ups
8 air squats with 3 sec pause at bottom

Partner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20

400m run (done together)
30 front squats
30 burpee box jumps

400m run (done together)
18 front squat
18 burpee box jumps

400m run (done together)

****(sub 500m row or 30/24 cal bike for run)

Etsi maksimi 1 15min

maksimi takakyykky 1