For time
Da 10 a 1 e da 1 a 10
Hspu-ttr

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
100 squats
50 hand release push ups
100 sit ups
Every minute that your working stop and do 4 half burpees(from floor to squat position)

Finisher
60 around the world
1:00 samson

STRENGTH
1a) Inverted Rows - supinated grip: 4 x 8-10. 2 second hold at top. Rest 45s
- Perform 1-2 warm-up sets
- Reset on each rep, neutral spine
1b) Ring Dips: 4 x 6-10. 3s descent. Rest 45s
L2: Bar Dips
L1: Box Dips
- Goal: 4 work sets with perfect positions, supersetting between both.

CONDITIONING
"Panic Breathing"
For time with a partner:
500M Row
Double Kettlebell Front Rack Hold (53, 35)
400M Row
Double Kettlebell Front Rack Hold
300M Row
Double Kettlebell Front Rack Hold
200M Row
Double Kettlebell Front Rack Hold
100M Row
Double Kettlebell Front Rack Hold
Cash out: 10 Burpees for both partners every time the kettlebells were dropped during the workout
- Goal: consistent pace on the row that you can pick up towards the end. Don't panic, don't drop the kettlebells, stay sexy.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Lämpät:

Alkuun juokse 1200 m kevyesti hölkäten

Tee lämmittelyksi 7 x 10 m erilaisia dynaamisia ja sykettä nostavia etenemisiä, ja päässä aina 5-10 toistoa jotakin pumppaavaa liikettä

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Aidat ja raput.
Tee ohjevideon mukaisesti aidat + rappuset

Aidat 4 x väliaskelella
Aidat 4 x ilman väliaskelta

Rappuset 3 / jalka

Tee 4 x 100 m maksiminopeus sprintti.

Palautus:
800 m hölkötellen.

WOD

5 rounds
15 airsquats
15 matalan esteen ylihyppy
15 pull ups / push ups

@theprogrm Mash⁣⁣⁣⁣⁣ ⁣⁣For time:⁣⁣⁣⁣

50 Burpee box jump overs 24/20in⁣⁣⁣
⁣⁣⁣⁣
Every 30 seconds, including 0:00, perform 2 DB snatches (alternating)⁣⁣⁣⁣
⁣⁣⁣⁣
At min 10:⁣⁣⁣⁣
15 min AMRAP:⁣⁣⁣⁣
60 DU⁣⁣⁣⁣
20 Single arm DB Hang power cleans (10 R / 10 L)⁣⁣⁣⁣
20 Down ups⁣⁣⁣⁣
20 Single arm Thrusters (10 R / 10 L)⁣⁣⁣⁣
⁣⁣⁣⁣
Directly into:⁣⁣⁣⁣
50 DB snatches (alternating)⁣⁣⁣⁣
⁣⁣⁣⁣
*Every 30 seconds, including 0:00, perform 2 Burpee box jump overs 24/20in⁣⁣⁣⁣ ⁣⁣⁣⁣
For the whole workout use 1 x DB 10-22.5kg.⁣⁣⁣

Kuvan mukainen treeni plus

• soutu
• juoksu

25 MIN AMRAP

• 20 Reverse lunges
• 15 Pushups
• 10 Ring rows
• 5 D-Ball over Shoulder 60kg

From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.