EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

• Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

3 to 4 rounds for quality
10-seconds/side Single arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace
Bike Erg
Every 5-minutes dismount and perform:
5/side Single leg DB snatch

Warm Up
2 min row
2 min ski
2 min jog
5+5 squat strech
5 russian baby strech
5 inch worm + push ups
10 burpees
then get ready for movements and start workout

Metcon
9x3 min on / 1 min off
rounds 1,4,7) 500/400m row + max reps burpees
rounds 2.5,8) 500/400m ski + max reps db snatches
rounds 3.6.9) 16 x shutte run (1 rep is 7.5+7.5m) + max reps heavy kb farmers carrying

kardiolaite/juoksu aina you go, i go meiningillä ja burpee, db snatch sekä farmarikäv.
tehdään syncrona yhtä aikaa.
burpee : rinta maassa yhtä aikaa
db snatch : loppu ojennus yhtä aikaa
farmers walk: kummallakin painot käsissä jotta voitte edetä

L-sit Hold: 3 x 20-30s. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

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.

BEC 48

Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement

Bench press and chin ups