Reverse Crunch 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

6 sets of:

3 power clean + 1 push jerk + 1 split jerk.

Rest 120s btw sets.

(Tuloksiin tulee vain push jerk, split jää pois)

12min EMOM
3 Deadlift
2 Hang power clean
1 Jerk
Focus on technique and steady pace.

A: Hang squat clean 5x3
B: Hammer leg extensions 3set
C1: DB Incline Bench Press 3set
C2: SA DB rows 3x10
D: DB Shoulder flys 3set

Every 4:00 x 4 sets
15 Meter Backwards Sled Pull
10 Front Squats @60/42.5kg
10 Burpees

• Squats from floor of course :D

-8cal ski/bike erg/ 10cal row
-8 pull-ups
-10 push-ups

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets

Titan strength and conditioning memorial WOD by WodWell

Buy in: 20 burpees

Then EMOM20
Min 1: 15/12 cal row
2: 20/15 plate GTOH (20/10 kg)
3: 20/15 sit-ups
4: 6/4 devil’s press thrusters (2x16/12 kg)
5: Rest
X 4

EMOM20
Min 1: 6 kb deadlift + 6 kb swings + 6 kb thrusters (24/20 kg)
2: 50 single-unders
3: 12 alternating db snatches (24/20 kg)
4: 10/6 up/downs
X 5

Cash out: 18 burpees

Deadlift
5x5r @ 2 reps in the tank
Rest as needed.