Wod
Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Double KB Russian Swing @12/20
2. Double KB Lunges + 1 double KB Front Squat for Meter @12/20
3. Double KB Clean & Jerk @12/20
4. Double KB Snatch @12/20
5. Double KB Thruster @12/20

3 rounds for time: Half “Chris Kyle”
20 Kettlebell Swings
20 Box Jumps
20 Clusters
20 Feet elevated Push-Ups

A1: Bulgarian split squat 3x8
A2: Lat pull downs 3x5
B: Clean pull 2-2-2-2-2

Front squat 5 RM, then max reps Back squat @ same weight

4x2x1+1

A.
2 rds:
Run 200m
9 Air squat
7 Ring row
5 Push up

2-3 rds:
3-6 Power clean
3-6 Front squat
3-6 Push press/jerk

Mobility:
- Lunge complex
- Shoulders
- Pigeon stretch
- Couch stretch
- Ankles/Calves

A: Bench press 3x5
B: 3 rounds
30sec all out bike
3min rest
1min amrap Burpees
3min rest

Band Pull Aparts from different positions
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

A.
2 rds:
15 Jumping jacks
8 Air squat + Twists
4 Up&down dog

2 rds:
8-12 Jumping lunges
6-8 Power snatch
4-6 V-sit ups

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders

B.
Pause Front squat:
3-4x 6-8
With 5s. pause (bottom)

• Rest 2min. btw sets.

• Ohjeistus:

• Pidä käsipainot/kahvakuula eturäkissä. Pysäytä kyykky kyykyn ala-asentoon 5s. ajaksi.

• Minimoi aika yläasennossa.

C.
For Time:
3 rounds:
24 Jumping lunges
18 DB/KB Power Snatch (Alternate)
12 V-sit ups

• Ohjeistus:
• Askelkyykyt hypyllä, 12+12.
• Tempaukset vuorokäsin.
• Etene reippaasti.

Front squat 10-10-8-8 reps