3 rounds:

30 russian twist
30s hollow hold
10 v-ups
10s L-sit hold on parallettes

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. Hidas pystypunnerrus x 4 (8020)
A2. Vauhtipunnerrus päkiöille pysähdys x 4

Liikkeet
B1. Raaka rinnalle veto + raaka työntö 2 + 1 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto + ylöstyöntö saksiin 1 + 2 x 3 - 4 sarjaa (vara 1 - 2)
C. Etukyykky pyramidi 3, 2, 1 2, 3 (vara 1 - 2)

3 rounds for time

20 Ring rows
3 Wall Walks
400 Meter Run / Row /Ski / 800m Bike / 1 x Stairs
60 Meter Farmers Carry Heavy

EMOM x 16:00

Minute 1: 30s Max Push Press @52.5/35kg
Minute 2: 30s Max SDHP
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max Shoulder Taps

Rx+: 60/42.5kg, Minute 4: 30s Max Handstand Walk

Normal warm up

Endurance WOD
50-40-30-20-10
Bike calories
Row calories
KBS 53/35

45:00 time cap 🧢

Banded Pull-aparts: 100 reps, AFAP.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 25

2.WL
A. Every 90 s. x 4
3 TNG clean
x 75-80%
- 52.5 55 55 55 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 70-75%
- 47.5 47.5 50 50 kg

3.Conditioning
For time:
27 cal Bike erg
27 Thruster 30 kg > 25 kg
21 cal Bike erg
21 OHS
15 cal Bike erg
15 Power snatch
12 cal Bike Erg
12 Bar facing burpee

4.Core
- Not done

6 sets × 4-6 reps @moderate load

Go every 2:30

Banded Facepull-aparts: Max reps in 3:00. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio