Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
2x60m Strides
Some Pole Vault Plant Drills
Pole Vault Jumps (over a bungee cord at about 3.20m)
2xHigh Jump Circle Runs
2xHigh Jump Sprinting Drills (1-step takeoffs)
5xSpringboard Rotational Takeoffs (8-step)
High Jump Fosbury Flop up to 1.70m (springboard)
Gymnastics (Glide Kips, 2x10 Pushups + 10 Pullups + 10 Ring Dips)
Some Jogging + Some Foam Rolling + Static Stretching (Cooldown)

Varierade snatchkomplex @ ca 60%

For time:

30-20-10
Pull-ups
Box over jumps 24/20"
GHD sit-ups

TC: 12min

Warm up with a partner (split reps)
20/16 cal bike or row
20 wallballs
20 wallball slams
20 ring rows
10 passthroughs each (each person grab their own pvc pipe)
20/16 cal bike or row

5:00 to continue to warm up movements

Partner WOD (1 person work, person rest)
40:00 AMRAP
20 cal bike or 25 cal row
20 Snatches 75/55
20 Wallballs 20/14
20 pull-ups
20 front rack BB lunges 75/55

*Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

*split work however you like but all movements must be done in order.

*both partners must be done with jumping before continuing on with the workout.

Raakarive polvelta + RATY 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@75%

"Snatch Balance" raskas ykkönen

VAPU niskasta Te-otteella 1x5@70, 1x4@75, 2x3@80 (te)

Russian Twist 4 x 40

Biking outside for 84 mins (32,1 km)

Front squat 5*7/ 3min rest

Amrap 12:

8/10cal assbike
8 box over burbee
16 front rack kettlebell walking lunge, rx 16/24 (valitse paino niin että tulevat putkeen!)

3 rounds of: 20 cal row, 10 ohs from floor 60/42,5kg. Rest 1:00 between rounds.

OHS 6X5