45 min
1 min run/1 min walk

1.) No hook No feet snatch 5-6×2
2.) Snatch +snatch balance 5-6×1+1
3.) Clean&jerk 5×1+2
4.) Back squat + depht jump 5×3+3

Row or bike
2 rounds
1:00 easy pace
0:30 moderate pace
0:15 fast pace

Then
10 walking lunges
10 Cossack squats

Back rack reverse lunge
Every 1:30 x 8
10 reps (5 per leg)
*increasing in weight for quality

Banded Alphabet
3 sets on each side. Rest as needed.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

2:00 easy cardio (bike run or row)

3 rounds
8 box step ups
8 air squats with 3 sec pause at bottom

Partner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20

400m run (done together)
30 front squats
30 burpee box jumps

400m run (done together)
18 front squat
18 burpee box jumps

400m run (done together)

****(sub 500m row or 30/24 cal bike for run)

Soutua vapaasti, tulos on matka, kommentteihin aika yms.

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(20)
WRK 7:00-REST 3:00-WRK 7:00
30 hand release burpees
30 s/a db overhead walking lunge
200m run

Finisher
100 round the world
1:00 quad stretch

3 sets of 6 Hang snatch pull @80%

5x3 strict press
5x3 push press
5x3 push jerk

Romanian deadlift 10-8-6
Db snatch 10-8-6