Complete as many rounds as possible in 30 mins
90 kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps,50 cm box

Seated shoulder press 3x2, 2x5

RestDay

21-15-9-9-15-21:
Deadlifts 102,5/70kg
Burpees

SNATCH PYRAMID

Every 90s

1x3 @70%
1x2 @75%
1x1 @80%

1x3 @75%
1x2 @80%
1x1 @85%

Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone

Part A.
Shuttle run 250 m

Part 2.
100 push up

Part 3.
Shuttle run 250 m

Time cap 15 minute.

5 rft
15 deadlift
12 box jump over 60cm
9 front squat
Barbell 70kg

Voimatempaus

5 x 2 x 40-50% (Te)

Voimarive + raakarive + Raty

6 x (1+1+1) x 45-65% (Ty)

Rive + työntö samaan vauhtiin + työntö alas tiputuksesta

6 x (1+1+1) x 65 - 75% (Ty)

Vatsaralli 20 minuuttia. Työtä 40 sek. lepo/vaihto 20 sek.

Deadbud
Varpaat kahvakuulaan
Russian Twist
Suorinjaloin maastaveto, tanko + painoja
Lankku

Weighted straight leg sit-ups: 60 Reps AFAP.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)