2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing

Ring Muscle-up

Max (unbroken) reps in 40-seconds

-> BMU

Metcon (Time)
BUY IN: 100 DU's
21-15*-9*
Overhead Plate Lunges (45/25)
T2B
* Rope Climb Before/After and B/W RDS
BUY OUT: 100 DU's

4 kierrosta:
10 kyykkyhyppyä
10 skorpionia (5 per puoli)
10 timanttipunnerrusta (polvet maassa on ok)
15 istumaannousua

Tulokseen tehtyjen kierrosten määrä

Build to A Heavy Single Clean & Jerk

4x6 steps @ 60% body weight (50kg)

EMOM 7
1 x Clean pull + 1 x Hang Squat Clean (Under knee) x 60-75%

EMOM 7
1 x Clean Panda pull + 1 x Squat Clean @ 50-60%

Farmer walk:
5 x 1 min on 1 min off 2x20kg

General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.