6:30 "Air Force"
7:30 Basic Endurance CrossFit

15:00 "Air Force"
16:00 Front Squat 1RM
17:00 Basic Endurance CrossFit
18:00 Voimistelu, Kippileuat
19:00 Mobility

EMOM 16

1 minute : 1 Squat Clean. Climbing Heavy. Start @ 60% 1RM
2 minute : 30 Double Unders

World's Greatest Stretch: 10 reps each side.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
Prowler Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

Use a relatively heavy load.

B,
5 rounds for quality of:
Row, 500 m
10 Burpee Over Rowers
5 Strict Pull-ups
10 Z Press, pick load

Z Press- moderate load

Complete at a RPE of 6-7/10.

C,
Banded Hamstring Stretch:
:90 sec-2 min/side

Lying Leg Crossover Static Hold:
:60-:90 sec/side

Pec Stretch:
:60-:90 sec/side

Static Thread the Needle Stretch:
:60-:90 sec/side

30:00 Clock

With a partner complete:
0:00 - 10:00
Max Farmer Carries x 30m

10:00 - 20:00
Max Distance on the Rower

20:00 - 30:00
Max Rounds of:
7 Box Jumps w. step down @61/51cm
7 G20H with a plate @20/15kg
7 Up-Downs

• Each partner completes a full round at a time.
• Goal: Split work in half and sustain a challenging pace.

Front Squat 1RM

1-1-1-1

Sendoff 3:30

[TEAMS OF 2]

AMRAP 20:
10 Box Jump Overs
2 Rope Climbs (15')
30' Front Rack Walking Lunge

KILOS: 69/40kg

Switch After Full Rounds

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 (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then 2 rounds
1:30 cardio machine
7 ohs with barbell
35 single unders
15 plate hops
7 barbell thrusters
then 2 sets to climb for wod weight
5 ohs
15 du
5 thruster
second set should be done with wod weights

A,
Every 1 min for 20 mins, alternating between:
3-Position Snatch, pick load
50 Double Unders
3-Position Clean & Jerk, pick load
Handstand Practice, 30 secs

3-Position Snatches/3-Position Clean & Jerks- 60% 1RM
50 Double Unders or Double Under Practice
Handstand Practice- walking, freestanding holds, shoulder taps, etc...

B,
For quality:
Go Outside

Choose something with low intensity you can do outside the gym for 45-60 mins. Hike, ruck, bike, etc...

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

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