5 rounds:
1. Run
2. Heavy Lunges (12-16)
3. Run
4. Box step ups (n. 10-14) kb’s or db’s
5. Run
6. Db snatch heavy / kulmasoutu tangolla raskas (10-15)

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

Squat clean 1 RM

Banded deadlift 8-8-6-6-4-4 reps

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

5:00 easy Bike, Row, etc w Nasal Breathing
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

WOD 20221010

Warm up:

50 jumping jacks

3 rounds of:
10 SDHP
10 push ups
10 thrusters

WOD:

FOR TIME
30 HSPU
30 BuRPEES
30 PULL uPS
PARTITION WORK IN ANY WAY

TIME CAP 8 MINUTES

Finisher:

3 rounds of:
20 Push-ups 
20 Step-up
40 Heavy bag punches
20 Mountain climbers 
Rest 60 secs between rounds

Cool Down:

Stretching movements
Hydrate
Recovery

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg