For time
50 double under
10 power snatch 42.5kg
21 ttb
50 double under
10 power snatch 42.5kg
15 ctb
50 double under
10 power snatch 42.5kg
9 ring mu
Time cap 12'

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

3 rounds:
6 min running
- rest 1 minute
6 min echo bike
- rest 1 minute

Deadlift 5x6

1) Tempo back squats 5x4x50% 3s down, explosive up

Torstai
Active recovery
Part 1
10 banded pass thoughs
3 min row
6+6 cossack squats
Part 2
20 Hanging Scap circles
3 min air bike or bike erg
6 Jefferson curls – KB or empty barbell
Part 3
6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
3 min easy ski
6 Thoracic bridges

Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

For Total Load:
5 Sets of 2

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

Amrap 15
21 wall ball da 12kg target 2.5m
18 alternating dumbell snatch 24kg
15 ttb
12 box jump over 60cm