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

3 rounds:
1,2 km hill trail run
30-20-10 power cleans 30/25 kg
20-20-20 push ups
10-20-30 wall balls 9/6 kg

1.) Raaka Rinnalleveto +Työntö saksaamalla 4×1+3
2.) Takakyykky +hyppy 5×4 1toisto pysäytyksellä
3.) Vyö kyykky 4×10
4.) Pallo jalka ojennus 4×10

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

20 min amrap

• 2,4,6,8,10... Alt hang clean and jerks w. 17.5kg DB
• 8 Toes to bar / Toes 2 ring