Lunges 10-10-10-4

A, 3-4 sets
-Single Leg Step Up Jumps 6/6
-Hamstring Bridge March x10/10

B, 10 Rounds for time:
-12/9 Cal Bike
-8 DB Box Step overs @50/60 @2x10/15
TC: 15 mins

C, Extra: 2-3 sets
-Psoas march x 8-10 / leg
-Banded glute kickback x 10-15 / leg

3 rounds of:
30-20-10 KB swings
30-20-10 DB snatches
30-20-10 MB slams
Rest

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

Partner WOD, 3min ON - 2min OFF x6, YGIG, alt. between a, b & c:

a) AMRAP of Cindy:
3-5 jumping kipping pull-up
6-8 (elevated) push-up
10-12 air squat

b) 24/16cal machine
remaining time box step-up

c) AMRAP:
10-16 Russian twist (russian twist: both sides=1)
20 plate GTOH

Cindyn toistot saa jakaa miten haluaa, ei tarvitse tehdä kierrosta kerrallaan.

HUOM! Molemmat versiot päivän treenistä voi tehdä päivän kaikilla tunneilla

“Core Gone Bad”, EMOM for 3 rounds:
1) Strict T2B or Dragon flags
2) Ab-wheels
3) AMSU
4) Plank hold
5) Rest

E2MOM10

Pull ups/weighted pull ups

+max reps

Hang power snatch 1RM

3 rnds:
10 cnj @40kg
10cal w-bike
10 frsq @40kg
10cal w-bike
15 dl @ 40kg
10 cal w-bike

4 x 1+1