• Row/Bike 2-3min.

• 3x
  6-8 Deadlift
  6-8 Hang Muscle clean
  6-8 Front squat
  6-8 Press

• Mobility btw rounds.

15 minute warm up
5 700 meter hills at 3:10
4 200 meter hills under 1 min
15 min cool down

strength

Advanced: A: 5 sets of 1 halting clean pull + 1 clean
B: 3*3 clean pull (heavier than complex)
Novice: A: 5 sets of 3 halting clean pulls + 3 hang clean

workout

3-5 sets
5 power clean
30 sec max distance ski

90 sec rest between rounds
total distance=score

60s on / 30s off x5:
3 pull up (anyhow) / ring row
6 (elevated) push up
9 air squat

Jatka siitä mihin edellisellä intervallilla jäit.

Warm up
3 sets
1:00 cardio (add speed each round)
3+3 lunge elbow to floor strech
3 inch worm with push up
:20 ring support hold
:10 ring dip hold
5 muscle snatch
5 barbell ohs

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min forearms streching
1+1 min calf strehing

Complete the heaviest set possible*
+
Strict Chin ups 3xMax
+
Partner WOD:
Cash in 80 cal rodd
60 wallballs
50 pullups/ring rows
50 thrusters 40/30 kg
40 toes to bar/hanging nee raises
40 shoulder to overhead 40/30
30 front rack lunges 40/30 kg
30 handreleased pushups
20 RKB Swing 24/16
20 burpee boxjumps

*Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

4x3
75,75,75,80

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
2+2 single arm devils press
5+5 single arm hang squat clean
10 scapula pull ups
5 pull ups or jumping pull ups

then start to prep for Squat clean + FS work .