Bent over barbell row (pronated) 4x6 reps

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
5 clean deadlifts
5 hang power cleans
5 push press
5 push up to downdog pose
then
3 rounds
3 power clean + push jerks
climb to workout weight and last round with workout weight

2rounds:

50 DU Scaled 30
20m hs walk Scaled 4 wall walk
50 DU

rest 2min between sets

Core:
1 min Plank
60 Plate Sit-Up
50 sec Plank
50 Plate Sit-Up
40 sec Plank
40 Plate Sit-Up
30 sec Plank
30 Plate Sit-up

Wod
100 Thruster
4 Burpee on the top of each minute
Tc: 12’

Tabata 8x20sek work, 10sek rest
Squat 12x
L-sit
Ring row 9x
Plank hold
Row 725m
😃🥵

Kdldlld
Kdkdk

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-ups

Rest 30 Seconds After Each Round

Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups

REST DAY

12 rounds for time, starting with 1 and adding an exercise each round:

• 1 wall walk
• 2 candlesticks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.