For time:
Row 1500m

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

1:00 + 1:00 Banded lat Stretch
1:00 + 1:00 Banded triceps stretch
1:00 + 1:00 Couch Stretch
1:00 Wrist

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk

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

WRK(20)
On the 4:00 x4
10 db/sb/ hang squat clean
10m shuttle drops
10 push ups

Finisher
50 double crunch
1:00 samson stretch

20 min AMRAP

20 kyykkyhyppy
10+10 askelkyykkykävely käsipainolla
10 punnerrus käsipainoilla
300m juoksu

Warm up
400m run or 500m row

3 rounds
10 hand release push ups
10 squats

Bench press
E2MOM x 5
10-8-6-4-2
* increasing in weight each round

Miran live

WOD
20min. amrap
400m run/200m walk
20x air squat
400m run/200m walk
20x jumping jack