Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Floor touches
Spider-Man lunges

Then 2 rounds with empty barbell
10 good mornings
10 deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

WOD
6RFT
KB Farmers carry length of gym
15 burpees
KB farmers carry length of gym
10 deadlifts @ 65% 1RM

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Yoga with Minna

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

IN 5'
50 KTB AMERICAN SWING 24/16-16/12
IN TIME REMANING MAX DU OR SU
REST 2'
IN 5'
50 WALLBALLS 9/6
IN TIME REMANING MAX ALT DB SNATCH 22.5/15- 15/10
REST 2'
IN 5'
50 BURPEES TUCK JUMP
IN TIME REMANING MAX D-BALL 60/40

5 sets:
10 DB Incline Bench Presses
- Pick heavy load
- Rest 2min btw sets

Tempaus

3-3-2-2-1-1

Työntö

2+2, 2+2, 1+2, 1+2, 1+1, 1+1

Etukyykky 3 RM

Työntöveto 3 x 3 110 %

10 min AMRAP
30 sec selkäpenkki / selänojennus
10 vuorikiipeilijää
10 polkupyöräilijää

For time:

50 burpee squat jumps

Burpeesta kyykkyyn, josta hyppy ylös täydellä lantion ja polvien ojennuksella. Jalkojen tulee irrotta maasta ja käsien käydä yhdessä niskan takana yläasennossa.

A)
Banded Push-Up
4 x 12-15. Rest 60s.
- Can still be done with a band if doing scaled variations

B)
Ring Pull-Up
4 x 4-6. 3s lowering. Rest 60s
- Option: Chest to Rings, added weight, assisted or partner assisted

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