Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
WRK 4:00 REST 1:00 x4
6 burpees
12 db/bb hang to overhead
24 jump rope/hvy rope/double unders

Finisher
50 double crunch
1:00 hamstring stretch

-AHAP
-2min rest between sets

5 RFT:
50 DU
10 Strict KB Shoulder press
300m Run

4 rounds for time

1 min HS pito
15 + 15 single arm DB push press (35lbs)
1 min hollow hold
20 box jumps

TG 20 min

Strength: Pull-ups

WOD:
21-15-9:
-Right-arm DB power snatch
-Left-arm DB power snatch
-Toes-to-bar

---

Pullups:
weight(reps)
BW(5)
10(5)
15(5)
20(3)
25(3)
30(3)
35(1)
40(1)
45(f)
40(1)
BW(10)

WOD: 12:40 with a 35# DB.
Stole this one from CF football, but they prescribe using a 53# kettlebell. Rough workout, but I'd like to try it again, because I expected to be much faster than I was.

12 EMOM
2 Power clean
2 Front squat

Tempausveto, 3x5, 120% tempaussarjan painosta

5 x tempaus riipusta + maasta, AHAP

Double Tabata x 2

First Set
- Back Squat
- Front Squat
- Overhead Squat
- Lunges

Second Set:
- Wall Balls
- Mini Band Walks
- Squat Box Jump
- Walking Lunges

Do both sets twice, resting +-1 min between sets. Use a bar with light weights +-40% of 1RM so you can keep the volume up in the first set. This is aimed at adding volume and fatigue.