In 10min
Max Assult bike cal.

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

3 rounds
1:00 cardio machine
30-50 single unders
8-12 alt leg v-ups
8-12 scap pull ups
8-12 kip to swings
4-6 Pike Push Up
:20-30 HS HOLD

Skill / Wod prep
Get some double unders in 30-50 reps total or practise them 2-3 min
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars or GHD sit ups and get 5-10 reps in.
then start emom workout in 2-3 mins after wod prep.

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

3 rounds:
A1. Kettlebell shoulder press x 8 (kuula osa kohti kattoa)
A2. Floor press x 8 (toinen käsi suorassa, kun toinen tekee toistoja)
A3. Flyis x 8 use rubberband

Hang power cleans 3 rounds of

4 reps 75%
2 reps 80%

3 box jumps into jumps after each set

1 set every 3 min

Easy FRAN:
15-9-6
- SHOULDER TO OVERHEAD
- JUMPING PULL UP

Deadlift 5 x 5 / 3-4 min
80 - 90%

TURKISH GET UP
3+3
2+2
1+1
Heavier in each set

15-9-6

Shoulder to overhead
Jumping pull ups