• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch

WOD 1 (warm up):

4 Rounds

• 2 Minutes ERG/light running
• 10 Alternating Reverse Lunges
• 10 Goodmornings w. light weight

WOD 2:

10 MIN AMRAP with medium-weight kettlebell

• 5 Burpees
• 10 Alternating Kettlebell Snatches (G2O)

Score is total reps and rounds in WOD 2

Lämmittely 10min

• Tuplanarut
• Etunojapunnerrus
• Hyvää huomenta tangolla
• Takakyykky tangolla
• Pystypunnerrus tangolla

Voima

• Takakyykky 5x5 toistoa, nousevat painot
• Pystypunnerrus 5x5 toistoa, nousevat painot

15min AMRAP

• 50 tuplanarua
• 10 etunojapunnerrusta
• 30 istumaannousua
• 5+5 Askelkyykky 20kg kahvakuulalla

21-15-9

Echo bike
Row

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

Strength:

Build up to a heavy 50m farmers carry in 15mins

Workout:

30 min in a team (one player working at once)

Bear complex

1 power clean
1 front squat
1 push press
1 back squat
1 push press
*5

A: Bench press 8x3@72,5%
B1: lat pull downs 3set
B2: Seated Shoulder press 3set
C: SA Over head triceps extensions 2set

---

For time:

21-15-9
Squat jump
7-5-3
Navy Seal

1 rep of Navy Seal:

Push-up + Knee to elbow, R + Push-up + Knee to elbow, L + Push-up + Stand up

---

WARM-UP:

15-12-9
Air squat
12-9-6
Push-ups

Then,

2 rounds

1min per side Half kneeling hamstring stretch
1min Chest stretch alt. sides

---

Slow down accelerate up

3 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU