45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(20)
Complete the following for 20:00 minutes
12 kettlebell/dumbbell swings(choose load)
12 breakdancers
12 tricep overhead extensions
6 squat jumps w/three second descent

Finisher
50 bicycles
1:00 pigeon per side

For time:
24 cal ski
24 db push press
24 cal row
48 du/72su
24 cal ski
24 db thruster
24 cal row

M rx 2x20
N rx 2x15

A.) Tempaus pukeilta polven korkeudelta
5×2 @65% 1rm
B.) Raaka Rinnalleveto + voima työntö(power jerk)
5×1+2 @65% 1rm
C.) Tempaus maastaveto

2×8 @64% maastavedon 1rm (käytä remmejä)
D.) Romanialainen maasstaveto Tempaus otteella
3×10 kevyt.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

WOD
13min. amrap
10x burpee
10x KB/DB swing
20x lunge
20x russian twist

Emom10' 3Power snatch

For time:
50/35 cal on rower
40 Thrusters@light weight
30 TTB
20 Burpees
10 CTB
Use a weight on the Thrusters you don’t have to break up in more then 2-3 big sets or 6-8 small sets with short rest in between.

lantionnosto 8 x 4

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins