Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Scapular pull-ups
+
2 Rounds
3 Jefferson curls
5 DB strict presses
3 Rope pull ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight on SB movements
* Few short sets/reps of other movements between sets
+
@ workout weight
200m Run
1 Rope climb
2 SB cleans
3 Burpee box jump overs
100m Run
2-3 Bar muscle ups
3 Strict HSPUs
4 SB squats

5 sarjaa x 5

WOD
13min. amrap
10x burpee
10x KB/DB swing
20x lunge
20x russian twist

FS
6x50/6x60/6x70/3x80/4x90 - RIR 1-3
Alkaa tekniikka taas hahmottua

WB 100 / 30 SU / 6kg
8:44 new PR
13/13/13/13/12/15/21

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

Build up to max 2 Rep back squat

WORKOUT
ON A 16:00 RUNNING CLOCK...
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil's Press (50/35)|(35/20)

Immediately into...

AMRAP in Remaining Time
5 DB "No Push-Up" Renegade Rows
10 Up-Downs

(Score is Rounds + Reps)

RMU Option 1: Jumping Ring MU
RMU Option 2: Burpee Pull-Up

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row