3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

3 rounds:
10 tire flips
15 pushups w/feet on tire
5 bleacher runs (run to top of bleachers and down equals 1 run)

Subbed two flights of stairs up and down for 1 bleacher run

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!

7x3min:
Deadlift 110 kg
Push up 60 kg

Snatch 1-1-1-1 reps

5 kierrosta: 1min työ / 1min lepo

• kelkan työntö
• SkiErg
• farmarikävely
• Assault Bike
• GHD-istumaannousu

Kommenttiin fiilikset ja käytetyt painot.

1. 11 wallball
2. 11 cal row
3. 11 cal ski
4. 20 wallball
5. Lepi

Snatch build up to heavy 1 rep of today
+
Back squat: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMRAP
+
Every 90 sec: 3 rounds
1: Super slow Negative MU from top
2: Ring dips 1xMax reps
3: Ring CTB in hollow 1xMax
+
5rft:
7 power snatch 40/30kg
9 TTB

Lepoja

for time:

100 air squats
90 sit-ups
80 alternating lunges
70 burpees
60 sec. plank
50 mountain climbers
40 push-ups
30 hollow rocks
20 jump squats
10 hand-release push-ups