push up pos. one arm W raise and press to OH 3x6/6

KB armbar 3x5/5

BB press 3x2 @ rpe 8

snatch pull + power snatch

5 rnds for time
6 power clean
3 STOH
20 DU

Row Intervals

Warm up: 5-10min Z2 to VK

intervals
20 sec on/10 sec off x 24 rounds (12 min)

-Rest 4 min-

x 2 sets (28min total)

Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Overhead squats
5 Hang power snatches
+
2 Rounds @ empty barbell
30 Speed rope steps
5 Power snatches
5 Overhead squats
+
Build to workout weight for power snatches and overhead squats
* Practice a few short sets of DUs, wall balls and bar-facing burpees between sets.
+
@ workout weight
25 Double-unders
5 Power snatches
10 (cal) SkiErg
5 Overhead squats
10 (cal) Air bike
10 Wall balls
5 Burpee box jump overs

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
8 steps walking lunge
8 V-ups
8 Push ups
8 Box jumps
+
Build to workout weight for DB snatches and lunges
* Practice few sets of the other movements as you build up
+
1-2 Rounds @ workout weight
10/7 (cal) Row
8 Wall balls
4 Toes-to-rings
100m Run
2 Wall walks
4 DB snatches, alt
100m Run
8 DB walking lunges
4 Box jumps

WodLiiga

Conditioning

BUY IN 1000m row / ski or 1500m echo bike

Count down - count up

50-40-30-20-10 Wallballs
21-18-15-12-9 KB swings
500m run after each round

Tc 38min

For time

• 800-meter run
• 30 dumbbell hang squat cleans
• 200-meter dumbbell front-rack carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

5 rounds

500m ski erg ( easy / moderate/ fast/ moderate/easy )
15 ghd ( body weight/ + 5 kg/+ 10 kg/ + 5 kg/ body weight

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top