hero wod

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

OHS 3 x 5

Eilinen

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-

• “Isabel” 30 reps for time of:
BB Snatch (any style) (60/40Kg)

Warm up

800m run/800m row
+
1Rnds of:
20 Push Up
20 TTB
20 Squat
20 Pullup

*Mobility *
ROMWOD

Olympic weightlifting
Hyperextension (20/40 kg) 10x3
Snatch from PP 4 set 3x40%, 3x50%
C&J 4 set 4x40%, 4x50%

Gymnastics

Emom 15′

I 10 Box Dip

II 10 Pullup

III 10 GHD Situps

Conditioning
5 RNDS

10 UB Power clean & Push Jerk (You Pick Weight)

Max DU UB

E2MOM

15 - V-UPS
20 jumping lunge

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

6 min AMRAP

3 cal row
7 thrusteria käsipainoilla