Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

Tunti pidetään RNC matolla.

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

GRT(25)
Run, walk, row, bike for 20:00 minutes-record distance.

Finisher
50 double crunch
1:00 quad stretch

125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35

5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

DEATH BY:
WALL BALL 9/6

7 Power snatch (50kg)
15 cal Air bike
7 OHS (50kg)
15x5m Shuttle run

Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

3x
30 Empty Barbell Good Mornings
30 side to side leg lifts
100m Double Kettlebell Front Rack Carry 24kg's
Rest 2:00 between sets.

7 min amrap:
24 ttb
8+8 1-armed squat step, 15 kg db
4 devils press, 2 x 15 kg