4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

WOD - 2014 Regional Event 4
(20Min Cap; If close to finishing ... finish regardless of time cap)
21-15-9-6-3
- Strict handstand push-ups
- Front squats (195#,125#)
- Burpees
Note: Modify HSPU as needed. Scale weight as needed.

Post-WOD:
- Legless Rope Climb Work
or
- 400M Farmers Carry (53#,35#)

54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.

5 rounds:

20 sec ring plank hold
20 sec hollow hold
20 sec pull up /ringrow hold
1 min rest

Clean and jerk complex, 8 sets
- Clean pull
- Hang clean
- Squat clean
- Split jerk
- Jerk behind the neck

The goal is to work on quality of every rep and focus on technique

First light working sets with 40-55%
Add weight for last two sets, don't go over 75%
The weight of your last set is your score

Rest 2-2,5min between sets

Warm Up
Good Morning 3 x 10

Muscle
5 x 5
Box Squat
Chin Up

5 x 10
Weighted Lunges
Swiss Hammer Curl

Metcon
A)
For time:
15-ft. rope climb, 30 ascents

B)
2 Rounds of:
400 Meter Run
25 Thrusters (45/15)
15 Banded Chin Ups

Warm Up:
- Dumpster Run
- Leg Swing (Front, Side)
- 20 Mountain Climber
- 10 Push Ups
- Hip Raises (10 double, single leg both sides)

Strength / Skill:
3x3 Clean

WOD - For Time:
- 1K Row
- 50 Wall Balls (20,14)
- 40 Burpees
- 30 T2B
- 20 Hang Clean (135,95)

Been a while, the old man got to RX one!

4sets, 1-2min rest between sets:

1) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)
2) 20 Russian Twist

Ohje: Ensimmäisestä liikkeestä löytyy video. Valitse Russian Twistiin taakka, jota pystyt liikuttamaan kantapäät irti lattiasta

Not For Time:
50 Weighted AbMat Sit-ups
50 GHD Sit-ups
50 AbMat Sit-ups

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)