WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist

WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank

Toes to bar technique

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4 rounds x Every 5:00
14-16 burbee box jumps overs
6 power clean
6 front squat
8 Toes To Bar / kipping leg raise

2-3 min light cardio
1+1 min banded scalene strech
1+1 min banded lat strech
1-2 min couch strech (each side)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Strength:

Build up to heavy (bent over) arm over arm sled drag

Workout:

Team sprints (one in one out)

5 DB snatch each arm
100m sprint

5 rounds each

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Tumilson
8 rounds for time of:
Run, 200 m
11 Dumbbell Burpee Deadlifts @27,5/20kg
Goal: sub 18 mins

C,
Complete as many rounds as possible in 6 mins of:
max rep Flutter Kicks, 30 secs
15 Weighted Sit-ups, pick load
10 L/10 R Lateral Med Ball Toss, pick load
5 Ball Slams, pick load

Goal: Just get it done

Next Deload.