1.
10-8-6-4-2
Cossack Squat @16/24
Goblet squat 3 sec paused at the bottom @16/24
Rest: 20 sit-up

2.
Wod - stacking
Russian swing @16/24
Air Squat
Alt Dead Snatch @16/24
Jumping Lunges
Push-Up

Barbell high pull 4x10 reps

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

5 rounds for quality
4 Rope climb
8 1-arm DB oh squat AHAFA
4 banded wall walks

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps
warm up weight to prepare for opening weight.
Volume workConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

A,
3 Box Jumps, pick height

Every 1:30 for 7:30.

B,
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans @61/43kg
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Complete in teams of 2; alternate rounds.

C,
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Lateral Leg Raises
30 Banded Leg Curls

For time:
2, 4, 6, 8 Rope Climbs 4m
4, 6, 8, 10 HSPU (strict)
6, 8, 10, 12 Ring Dips
30 DU

Accessory Work
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get 3-5 bar muscle ups in (time cap 8 minutes)

and if you handle bar muscle ups that way you can get couple reps in PRACTISE RING MU'S INSTEAD OF THIS

Accessory Work
3-4 rounds of :
30-40% of max reps of kipping pull ups + 30-40% of max reps of strict hspu
rest 1-2 min bwn

Accessory Work
2 rounds
20 tuck ups
20 deadbugs
20 alt leg v-ups
20+20 side plank dips
20 cossack squats
rest 1 min

Cool down
3-5 min light cardio
5/5 thread the needle with slow tempo
5 cat cow strech
1+1 min side abs streching

A:
5X2 Minute Amraps
30 Double unders
15 perfect push ups
Max rep medball cleans in the remaining time.
Rest 1 minute between sets.

B:
5x2 minute Amrap
1 round of dumbell " DT"
12 DB Deadlifts @2x22,5/15kg
9 Hang power cleans
6 jerks
Max rep T2B in the remaining time.
Rest 1 minute between sets

ALTERNATE A & B!

Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins