For time

• 100 tuplanaru
• 21 yleisliike
• 75 tuplanaru
• 15 yleisliike
• 50 tuplanaru
• 9 yleisliike

Time cap 15min

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

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6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

For time:
• 40 Deadlift (bodyweight)
• 20 Burbee over bar
• 40 Front squat (50% of bodyweight)
• 15 Burbee over bar
• 40 Power clean (50% of bodyweight)
• 10 Burbee over bar
• 40 STOH (50% of bodyweight)
• 5 Burbee over bar
• 40 OHS (empty bar 45lb)

Time cap 40 min.
Target sub 30 min. / Competitors sub 20 min.

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20min AMRAP

400m Run
100 Double unders

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WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

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OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 - 10/10 Single Arm Banded Lat Pulldowns
MIN 2 - 10 Seated Pike Leg Lifts
MIN 3 - 20 Banded Upright Rows

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

20 alternating leg bodyweight RDL (total)
10+10 lateral box step ups
10 inch worm with push up
10+10 windmill with 5kg plate

Metcon Prep
3 sets
3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
6 box jump overs
rest 30-60s bwn rounds, get your heart rate up.

5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

7 x ( Snatch Panda Pull + High Hang Squat Snatch)

75-85%

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 1 minute
Repeat 5 times