Warm Up:
2x
Obstacle Course
Box Up and Overs
15 Squats
Forward Roll/Cartwheel
25 Stick Jumps
Burpee Broad Jumps
10 Spiderman Push Ups
10 Knee to Elbows

Mobility:
PNF Hamstring
Ankle (calves) on Wall

Max Effort
20 RM Low Bar Back Squat
210 lbs (20 reps)

MetCon:
3x
100 Backwards Jump Ropes
100 Forward Jump Ropes
25 Push Ups

Bench Warm - up to 1RM - 215 PR

-then-

3 RFT
10 Weighted T2B w/ 10# Med Ball
200M Straight Leg Row
10 Over - Rower Burpees
200M Straight Arm Row

12:27

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).

ENERGY CIRCUIT
1. Sled (with 10kg weights)
2. Push up Plank
3. MB Thruster 10kg MB max
4. TRX Row (body weight)
5. 2KH + 1KH (10 + 5 + 5) with 12kg for 2KH and 10kg singular arms
x 3 sets at 30/30

COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

E.M.O.M. 10'

► 06 DeadLift

Touch & Go

6 ROUNDS

5 swing 32kg
7 one arm row 32 kg (7 sx + 7 dx)
9 lunges (9 sx + 9 dx)
11 double unders

Mo/Stability:
int/external rotation,3way shoulders, long squat/rock, lunge twists, pass through, curtsies

Strength/Skill:
HSPU

20 min AMRAP

WOD:
30 goblet squats(35/53)
20 pull ups
10 push press (95/135)

Front squat 2-2-2-2-2-2 reps

5X3 Bench Press (95)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds

Warmup
500m row
2x8 of
lunges
kb press

Skill
Snatch Balance
95/135/155/175/185/205 fail

WOD
Uneven/Broken Grace
3 rounds of 10 reps with 45sec rest between
40lbs on one side, 50lbs on other. perform 5 reps on one side, flip over and do another 5. rest for 45 secs. rinse and repeat!
4:19 including rest periods.

Overhead Squats- 20 minutes to find your 3rm
85# from ground, stopped due to time.

Rest, then;

3 rounds for time

15 OHS 95/65

Run 200m

30 KBS 1.5/1p