Maksimit etukyykkyjä, Stoh ja mave

Every 10 minutes x 4 sets:

400/350 m row
10 DB box step over 35/25 lb
5 devils presses 35/25 lb
20 feet anchored sit ups 35/25 lb
5 devils presses 35/25 lb
10 DB box step overs 35/25 lb
400/350 m ski

8 min timecap.

5 rounds for time:

5 burpee
10+10 kumpparikävely sivuttain
20 glute buster with 12,5kg (squeeze up)
15 jump squat
100m RUN (as fast as you can)

20 lunges
15 squat (with 12,5kg)
10 abs
5 push-ups
100m RUN (as fast as you can)

50 front squats with heavy weight

Basic Endurance

Ski/Bike/Row 45 min

8 Rounds:
20 Seconds On

10 Seconds Off

Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups @blue 20’s
Assault Bike Calories

Back squat 4-2-2-2

80 % 1 rm bs

Thumbs Up Shoulder Fly: 3 x 8-12. Rest 60s
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD

Every 2min for 3 sets of each:
4 squat snatch @50% of 1rm
3 squat snatch @65-70% of 1rm
2 squat snatch @75-85% of 1rm