CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

AMRAP 8

2-4-6-8-10....

Kettelebell Swing 24/16kg
Push Ups
Air Squat

Tässä ideota uinti harjoitteluun jos joku käy.
Sekariuinnin potkuharjoitteet ja sitten uintia.

300m alkuverra
2x25+25m delffaripotku kädet sivulla kropassa kiinni.
2x25+25m delffaripotku kädet suorana edessä
2x25+25m selkäuintipotku kädet sivulla kropassa kiinni.
2x25+25m selkäpotku kädet suorana edessä.
2x25+25m rintauinnin potku kädet sivulla kropassa kiinni.
2x25+25m rintauinnin potku kädet suorana edessä.
2x25+25m vaparin potku kädet sivulla kropassa kiinni.
2x25+25m vaparin potku kädet suorana edessä.

sit 2xsekarina 25m per laji ja 2x25m vapari pyrähdykset + 50m verrytttelyt.

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

CONDITIONING
For time with a partner:
"Buy-in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall balls (20, 14)
30 Power Snatches (135, 95)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
- Goal: Start slow and build to a challenging but sustainable pace for the duration.

30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

**COOLDOWN
**Biphasic Lat Stretch x 60s each side.

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.

CONDITIONING
EMOM 15
Minute 1: 100M Run
Minute 2: 15 Hand Release Push-ups
Minute 3: 20 Air Squats
- Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

3:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

OTM9
1. 3-10 toes to Bar
2. 3 Power clean
3. 3-5 high box jump

Clean 2x2
Clean 1+1

ahap

Handstand skills