WOD

AMRAP 4' x 4rounds

30 Shuttle Runs (10 Meters)

15/10 Calorie Assault Bike

Max abmat sit up

Bench press with wide grip 4x15 reps

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Strength
A. Ring muscle up strength:
Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

4 sets of
10 Banded deadlifts
3 Broad jumps for max length
Rest

4 rounds for time:
10 C2B Pull up
30 Wall ball

Rest 5-10 mins

EMOM 20':
a) Assault bike 12/8 cal
b) Burpee 12
c) Row 15/12 cal
d) Rest

5 kierrosta
6 + 6 pistoolikyykky
3 mittarimatoa + 30 sek pito
30 sek L-sit pito

Maastaveto 5x4 (v2)

Rengasvoimaa:

3 x max reps ring pull up
5 x 5 kippi
5 x 10 sek pito dipin yläasennossa + jarrutus ala-asentoon + 10 sek pito

Pistoolikyykkytekniikka
-boxilla
-kumpparilla

• 45 Min of:
Run
200 m @ 60% MHR
200 m @ 70% MHR
200 m @ 80% MHR
200 m @ 90% MHR

OPTIONAL COOL DOWN
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound