100 strict hspu for time
Every time you break
20 Air squats and 20 sit ups

Scale hspu to push ups

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch

Power snatch 6x1
Clean+2Jerk 4sets
BSQ 5x3

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps
warm up weight to build to your working sets
Volume WorkConduct 10 repetitions at a light weight working down to 1 repetition.
Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of "Cindy"

"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
 
*Pick Up Where You Left Off Each Round 

Alkulämmittely leikkiä

Kuperkeikkaa

Wod
Roikunta
Käsilläseisonta
Kyykky
Yhden jalan hyppy
Patsas

Loppuvenyttelyt

HITT Virago

Warm up with
Jump rope
10 push ups
10 Sit ups
10 squats
10 forward crawl swims, 10 backstroke swims.

RX 20 reps 10 sec rest
Modifications
20 RX Proficient 25 Apprentice 45 Mastery
15 30 Journey 50 High Mastery
10 35 Practitioner 55 Grand Mastery
5 40 Specialist 100: Ascension
1 Learn the movement and take your time. If need next time try 2 then 3 …
Rest If needed increase your period.

WOD Virago
20 reps each
10 sec break
Start Timer:
1. Skaters
Rest
2. Sumo Squat with explosive jump
Rest
3. Plank Shoulder taps 20 each shoulder 40 total.
Rest
4. Broad Jump + Tuck Jump Fr
Rest
5. Side plank with Shimmy (Get in a side plank > Then drop hip to ground and back up > Then knee to chests. (20 time each side.)
Rest
6. Frog jump reverse burpee. (Drop down like frog and then hop forward > Kick legs back out > push up > walk hands back to frog stance.) 20 times
Rest
7. Mountain Climbers 20 each leg. 40 total.
Rest

8. Reverse lung + High Knee (20 each leg then switch)
Rest
9. Squat Hop 180 Lung. Squat > 180 hop right and front lung landing forward > Squat > 180 hop front lung left landing forward (that’s 1) (20 each leg)
Rest
10. Pick position Shoulder press with side leg lift Right and then left. Repeat.
Rest

Buy out
60 sec Plank
Stop Timer
Light Stretch.