From 00:00-10:00

A. For time

60m DB bear crawl (heavy)

40 Jumping squat

20 Standing Rope pull

From 15:00-35:00

B. 4 rounds for time:

6 DB Lateral Burpees
6 DB Snatches L (22,5/15kg)
6 alt. 1arm OH-Lunges L
6 DB Box Step Ups L

6 DB Lateral Burpees
6 DB Snatches R
6 alt. 1arm OH Lunges R
6 DB Box Step ups R

Pause back squat

5x6

*two reps in the tank
*Selkeä pysätys ala-asennossa

Partner Workout

0:00 - 8:00
7 DB Devils Press @2x15/10kg
10 No Push-up Burpees

10:00 - 18:00
Farmer Carry x 60m - heavy, but fast!

20:00 - 28:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout

15 min emom
1. 10 dB fly’s
2. 15 bicep curls
3. 15 push ups

5 rounds:
15/12cal Ski
15-20 GHD Sit-ups

Front squat 12-10-8-6 reps

Warm Up - 3 rounds at brisk pace:
10 Assault Bike Calories
5 Barbell Deadlifts, 45/35
5 Barbell Hang Muscle Cleans
5 Barbell Front Squats
5 Bar Facing Burpees

We will need to move quick into the strength part as the WOD is long.

Strength - Squat Cleans:
EMOM x 10

2 Squat Cleans, 70% 1RM

The focus of this piece today is to do touch and go doubles every 1 min and build up your ability to cycle a moderately loaded barbell.

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