WEIGHTLIFTING 6min
EMOM x6: Snatch Balance + OHS

Conditioning: 15min
E90sec x10:
Hang Power Snatch + Hang
Squat Snatch
Target: add loading by feel, not
all out

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 bird dog row e/s

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4 arch snap to pike hold

EMOM35
1. Reverse elevated barbell lounge (30 kg) 6+6 reps
2. Sit ups 16 reps
3. DB Bench Press (2x 12,5 kg) 10 reps
4. Ride with the bike, easy to moderate pace
5. REST

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

WRK(24)
WRK 5:00 REST 1:00 x4
8 half burpees
8 hand release push ups
8 pop ups(sit to a box or seat, and jump up)
8 air squats
8 tuck jumps
start each round where you left off the previous round

Finisher
50 round the world
1:00 samson stretch

5 Rounds For Time:

15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)

Kilos – (43/29)

WOD out for the 15th and 16th. Do it one of the days

Warm up
- 5 squats
- 5 push ups wide grip
- 5 open gates
- 5 close gates.
- 10 high knees
- 10 butt kicks
- 5 diamond push ups
- 5 pick position push up + Donkey kicks

WOD TABATA

Get a tabata time app or just use stop watch

Workout hard as you can for 20 sec
RX 20
Modificaitons 15, 10, 5 and 1 (learn the exercises then work up to 2, 3,4.
Know your limits. Give yourself extra challenge by doing 30 sec or 1 min each

Count the reps for each and write down during your rest time.

Rest for 10 sec.

Complete 8 round. 4 total min. each exercise.

This is a total of 4 min of training per exercise. 5 exercises(20 min)

Example: Start with the high knees for 20 sec. rest for 10 sec. Then high knees for 20 sec. Then rest for 10 sec.... Till you get 8 rounds done at total of 4 min.

WOD Tabata Storm
- High Knee Run (get knees up as high as possible)
- Squat Jacks (Keep down in a half squat positon)
- Pendulum Plank (Bring right foot out to the side in a pendulum mot ion about 2 feet from original position. Then in explosive motion jump right foot back to starting position as you simultaneously jump left leg to the side. Both feet will be in air for a split sec. Continue.
- Burpee big and tall swings. (Burpee with push up, jump up into flex T and arm swing. Land on 2 feet bending knee to cushioning the landing. repeat.
- Pike press + Fire Hydrant ( in pike position go slowly down and explode up. the Right leg 90 degree lift to side, then do the left leg and repeat.

Light stretch at the end.

While stretching concentrate on breathing

For time

5 rounds
5 Burpee Box Jump Over 50/60cm
10 V situp
15 USA swing @16/24kg

Time Cap: 12min

A1. Leuanveto myötäotteella 4 x 8 V.2/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 4 x 8/8 V.2/60s

B1. Tankosoutu vastaotteella 3 x 10 V.3
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

C. Polvennosto roikkuen 3 x 6-12

1. 12 Askellus boksille
2. 15-20 Kahvakuulaheilautus
3. Kelkka

4 x 8 V.2/120s