1) TK 5x45%, 3x55%, 1x65%, 15x70%
2) 5 parallette käännöstä
3) WOD
4) veny

5min Airbike/Bike with nose breathing only

Cumulate 3min of Active/Passive Hanging

Run, row or bike
1 min easy pace
1 min moderate pace
1 min hard pace

Into barbell warm up with empty barbell
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat

Cleans
EMOM x10
1 Power clean
1 Hang clean

• increase weight every 2-3 rounds

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

4 rounds

45 second work
15 second break

Flutter kicks
Sit ups
Bicycle abs
Plank hold

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Strength:

Build up tp heavy 50m sled drag in 15mins

Workout:

P1: 100m sled drag (pace setter)
P2: Row
P3: paralette push ups
P4: 100m farmers carry
P5: Sandbag to shoulder
P6: Step ups

2 rounds

15' amrap

10 squat snatch 50/35

8 Push Press

1 legless rope climb or 3 rope Ring

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1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg