W-UP
2 sets:
10 Ring Rows
20 Plank Shoulder Taps
30 Jumping Jacks
20 Lunges
10 Knee Push Ups
Team WOD
For Time:
15 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
*Partner Double KB/DB Farmers Hold @2x24/16kg

rest 5 mins

15 Rounds:
12 Single Arm DB Deadlift (6+6) @22.5/15kg
10 Goblet Lunges
8 Single Arm DB Push Press (4+4)
*Partner Wall Sit

Kui aega
21-15-9 Tuck Ups
into...
21-15-9 Straight Leg Sit Ups
into...
42-30-18 Plate Russian Twists
.................
P1 21 tuck up, P2 21 tuck up, P3 21 tuck up, P1 15 tuck up, P2 15 tuck up, etc...

3 rounds for time:

Legless rope climb
sprint run

tc 4min

-rest 1min-

MAX distance handstand walk

tc 2min

35 db snatches 7.5kg
25 wall balls 6kg
15 burpees
25 wall balls
35 db snatches

ennen nosto päivää pe/la 9.-10.7
Kehonpaino jumppaa (vatsaa/selkää) ja kevyttä tankojumppaa esim. lämpöjen keppijumppaliikkeitä

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

A,
Box Jump, pick height : 5x3

Rest 2 mins between sets.

Work on maximal height but something you are confident you will get with all 3 reps.

Rest 1:30-2 mins between rounds.

B,
3 rounds for time of:
20 Box Jumps @60/50cm
10 Power Snatches @52/34kg

Goal: Sub 8 min

C,
weighted GHD Hip extension 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Recovery weight

Deadlit 3x10 joka 1:30 rundi

1, For Time
30-20 -10 C2B Pull Up*
15-10-5 Double Devil Press 2x22,5/15kg

REST 5 min

2, For Time
120 Unbroken * Wall Balls 20/14lbs
120/100 Cal Ski Erg

*Every break = 3 Wall Walks

3 rft
400m run
21 ctb
10 power clean 70kg

STRENGTH
Front Squat Wave, E2MOM for
3 rounds:
1) 5 reps (60-70-80kg)
2) 3 reps (65-75-85kg)
3) 1 rep (70-80-90kg)

CONDITIONING 10min
EMOM x10
1) 10m Front Rack Walking Lunge 16kg kahvakuula
2) 15cal Machines