15 min emom
1. 10 dB fly’s
2. 15 bicep curls
3. 15 push ups

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

5 kierrosta

30 naruhyppyä
max reps tiukat leuanvedot
max aika rengaspito yläasennossa

6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

Power snatch
(A)

Soututekniikkaa

4 x 500 m row + 500m run /ski

5 rounds:
15/12cal Ski
15-20 GHD Sit-ups

80m sprint
1 legless Rope
70m sprint
1 Rope
70m sprint
1rope

10 min emom

2 squat snatch @ 82.5%

A: E2M for 20min
1: Practice Hand stand
Beginner:
3x wall climb, 10sec lockout each rep
Intermediate:
30sec nosee 2 wall toe taps
Advanced:
30sec partner assisted free standing hand stand
2: Build up to 3rm weighted pull up
Use the time you have left each round to warm up your ohs and kb swing.

B: Partner wod
Row 500/400m each partner Wall sit*
And then
50 ohs 35/25kg partner hanging
And then
50 Kb swing 24/16kg, partner in plank
And then
Row 500/400m each partner Wall sit*
*If Wall sit is broken before the rowing is done 10 Burpee penalty.