OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. 90-90 Hip Rotations
MIN 2 - :45 Banded Ws
MIN 3 - :45 Walk

AMRAP 8
2-4 Wall walk (choose suitable reps for you)
40 Double under/ 80 single under
8 one arm devils press (alt.)

*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.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-

WOD

With Partner
Row Distance 43 minutes , moderate pace.
Change every 500m, after change perform 1 RNDS. "Cindy"

*TC 15-20min

2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

5-5-4-4-3-3

Go every 2:30

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

1. 10 burpee deadlift with DBs
2. 3-8 kipping HSPU / pike push-ups
3. 12 alternating single leg v-ups

30 rinnalleveto + työntö 60/40kg
40 boksin yli hyppy
15 rinnalleveto + työntö
20 boksin yli hyppy

Aikaraja 18min