WARM-UP

2-3 rounds:
20 Jumping Jacks
10m 4-Step Walk video
20 Jumping Jacks
10m Lateral Lunge video

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CONDITIONING
For time A+B+C+D

A: 5 rounds:
20 Split Jump
50m Shuttle Run (25m+25m)

B: 5 rounds:
20 Air Squat
50m Shuttle Run (25m+25m)

C: 5 rounds: 
10-20 Push-Up
50m Shuttle Run (25m+25m)

D: 5 rounds: 
10 Squat Jump
50m Shuttle Run (25m+25m)

Overall RPE 4

There is no rest between rounds or A+B+C+D. 
Target: all reps unbroken and sprint the runs!

50m Shuttle Run = Run 25m, touch the ground and turn back

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COOL DOWN

5min easy jog/run/Walk nose breathing only

3-6 rounds of Body Flow video

A1: banded clapping push ups 8x3
A2: alternating lateral split squat 8x6
B1: Assisted one arm push ups 3x6/arm
B2: shrimp squat 3x5/leg
C1: box Hspu straight legs 2x10
C2: natural knee extensions 2x8
D1: pseudo planche pushups 2x15
D2: SA db Shoulder flys 2x10/arm @6kg db
D3: SL hip thrusters 2x15/leg
D4: evil wheels 2x10

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest

Skill
4x5 OHS with PVC
5sec down and 5sec up

Team WOD
1000m row
400m run
4 rope climbs
100 lunges
100 wall balls (20/14)
5 rope climbs - teammate holds med ball
400m run with med ball
1000m row - teammate holds med ball

25:47. RX

110 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 20 (singles)

2.Back squat
A. 6 RM

B. 4x4 @ 6 RM

3.Conditioning
3 rounds for consitency:
12 Burpees
10 Deadlifts
8 Hang power cleans
6 Shoulder to overhead
- Rest 2 min between sets, bar @ 40-45 kg > 37.5 kg
- Times: 1.31, 1.32, 1.31

4.Accessory
Not done

8 rft
5 hang power clean 50kg
10 push up
15 air squat

30 Devil Press
60 DB Thrusters
90 Burpees

3 RFQ

20 Sit Ups
20 Toe Touches
40 Heel Taps

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt