4 sets
Rest 1 min between sets

Cooper

In teams of 2- I go U go
4 min Work 1.5 min Rest

Russian Swing
KB Burpee
Snatch
Double KB Thruster
Synchro Burpee
Partner Medball Sit-up

Afterparty
3x
30 sec double KB Front Rack Hold
20 sec double KB OH Hold
Rest: 30 sec

Banded Alphabet
3 sets on each side. Rest as needed.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Every 2:00 for 20:00 (10 rounds)
5 Push jerks 145/105#
200m row

• must clean barbell before doing push jerks
• pick a challenging weight but one in which you can do all 5 reps every round unbroken

Find a heavy set in 20min.

1 Squat snatch
1 Hang squat snatch
1 OHS

WOD:
4 Rounds
15 GHD
5 Deficit HSPU

Post WOD:
6x50M XPO Sled Push

Max effort Banded floor press with narrow grip
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

3 rds:
Run 400m
10 Squat clean (70/45kg)
10 Shoulder to overhead (70/45kg)

Time cap: 12min.

Alkulämmittely ja mobility

Tempaus

12min amrap
6 leuka
3 pystypunnerrus
8 cal kone
2 kierrosta juoksu

Loppuvenyttelyt