Movement prep

3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
+
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds, practise each piece in isolation first, then link together.
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
+
3:00 SkiErg@ easy
2:00 Run / 2:00 SkiErg @ moderate
1:00 Run @ moderate hard
+
2 Rounds
5 Jefferson curls
5 Inchworms
10 Box step ups
4m/side Single-arm DB duck walk
6/side Single arm/single leg DB snatch
+
2 Rounds @ workout weight/height & increasing pace
200m Run
6 Burpee box jump overs
8/6 (cal) SkiErg
8 Wall balls
8 DB Snatches, alt
– rest 1:00 between rounds –

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

4 rounds
rest as needed, ahafa
6 1 arm ring row e/s
10 alt. db z press
12 toes on plate RDL

Sumo deadlift 6rm

1) takakyykky 8x4x80%+2,5kg
2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
2 min lepo
2b) polvet rintaan hyppy + sprintti 3x (6+10m)
2 min lepo
2c) takareiden koukistus maaten 3x6
Keskity nopeuteen

STR:
3 sets for Quality:
15 Russian KB Swings (rasked)
15 Double DB Push Press
12-16 Alternating Goblet Cossack Squat
Rest as needed

WOD:
25 min AMRAP:
8-16-24-32-40-48-... Air Squats
4-8-12-16-20-24-... Down-Ups
2-4-6-8-10-12-... Strict Pull Ups
*30s Plank Hold after each round