21-15-9
thrusters 95
pullups

Tempaus 3@70%, 2@75%, 1@85%, 3x1@88%, 2@83%

Rive+työntö 3x(1+1)@70%, 2x(1+1)@75%, 2x(1+1)@80%, 1+1@85%, 3x(1+1)88%, 1+1@80%

Etukyykky 5@70%, 4@75%, 3@80%, 1@85%

5 minutes of easy bike, walk, or row done with nasal breathing.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
Rounds: 2.30, 2.35, 2.38, 2.43
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

75 min
1 min run/1 min walk
11.15 km
125/150
6.47/4.35 min/km

AMRAP 12'
8 Hang Squat Snatch (50/35)
16 lateral burpees over bar
32 Double under (64 SU)

150 cal AB
60 thrusters @45kg/plank
20 kipp PU/hang f. bar
150 cal Ski erg
60 PS @45kg/hollow rock hold
20 TTB/superman hold
150 cal row
60 C+J @45kg/sit hold
20 WB/HSH

A/
40 cal Row
20 KB OH Lunge 2x16/12kg
30 Cal Row
15 KB Front Lunge 2x16/12kg
TC:12'

B/
EMOM 20'
1/ 3-5 DB C&J (form hang) 2x25/20kg
2/ 12-14 PU
3/ 10-12 Box Jump (70/60cm!)
4/ 12-16 Pistols

Pre-WOD: Thruster Max (175)

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(45)
- 150 foot Run
- Time: 11:45
- Weight: 95

Strength:
Deadlifts
(10 – 8) 5 – 5 – 5
WOD:
12 Min AMRAP
4 ring dips
8 Kettlebell Swings
12 Squats
*complete 3 deadlifts after every 2 rounds